*IF YOU DID NOT SIGN UP FOR ONE OF THE 4 CLASSES, WE ARE FULL FOR EACH ONE, SORRY*
*Please arrive as early as possible to warm up and stretch on your own*
"12 Days of Christmas"
This WOD is performed like the song….
1 – Wall Walk (Scale = 4 Push Ups)
2 – Bar Muscle Up (Scale = 6 Pull Ups)
3 – Thrusters (95/65)
4 – Burpees
5 – Hang Power Cleans (95/65)
6 – Deadlifts (95/65)
7 – Wall Balls (20/14)
8 – Med Ball Cleans (20/14)
9 – Box Jumps (24/20)
10 – Sumo Deadlift High Pull (95/65)
11 – Front Rack OR Overhead Lunges (95/65) – each leg
12 – Cal Row OR Cal Bike
*35 Minute Cap (strict)
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TOTAL REP COUNTS FOR EACH MOVEMENT
Wall Walks: 12 (Push ups: 36)
Bar Muscle Ups: 24
Thrusters: 30
Burpees: 36
Hang Power Cleans: 40
Deadlifts: 42
Wall Balls: 42
Med Ball Cleans: 40
Box Jumps: 36
Sumo Deadlift High Pull: 30
Lunges: 24 (each leg)
Calories: 12