12/21/16

Pre-WOD (Skills/strength):
Refresher on movements.

WOD: 12days – BW + KB
Completed like the song the “12 Days of Christmas,” complete each exercise in ascending order then working back down to 1. Adding one exercise per round.
Example: 1; 2-1; 3-2-1; 4-3-2-1; etc…

1 Headcutter
2 Pull-ups
3 Push-ups
4 Russian Twists (each side)
5 Burpees
6 KB Swings – Russian
7 Goblet Squat
8 TTB
9 Row (cals)
10 KB Snatches (each arm)
11 Weighted Lunges (each leg)
12 1200m Run (3x 400m)

Post-WOD (Challenge/Cool-down):
Stretch and recover…

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