12/24/13 WOD

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Class Schedule- open gym from 6am-10am.

FUNCTION / DRIVE

A. “The Twelve Gifts of Christmas”

12 Squats

11 Sit-ups

10 Wall Ball- 20/15 (10’/9′)

9 KBS- 53/35

8 Burpees

7 Box Jump- 24/20

6 Deadlift-95/65

5 Hang Power Clean-95/65

4 Thrusters-95/65

3 Front Rack Lunges-95/65

2 Front Squats-95/65

1 mile run

* begin with 12 squats, then go back to the top and do 12 more squats and 11 sit-ups. Then back to the top and do 12 squats, 11 sit-ups, 10 wall balls…and so on until you get to the 2 front squats. Then you do the whole thing one last time and run 1 mile at end to finish.

STRENGTH

“The 12 days of CFTC”

1 Clean & Jerk-225/150

2 Muscle-ups

3 Box Jumps-36/30

4 Hang Squat Snatch-115/75

5 Bar Facing Burpees

6 Push Press-115/75

7 Pistols (alternating)

8 T2B

9 Wall Ball-20/14

10 C2B Pull-ups

11 HSPU

12 Front Squats-225/150 (no racks)

Posted on: December 23, 2013admin

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