WOD: 12.23.2017

Met-Con: 12 Days of Christmas

Classes will run long today, so plan to be here over one hour.

This workout runs just as the classic Christmas song.  Perform the 1st movement.  Then the 2nd and the 1st.  Then the 3rd, 2nd, and 1st.  

You will finish the workout once you are working from 12 down to 1.

WOD OPTION A:

1 Peg Board Climb

2 Snatch (115/75)

3 Clusters (115/75)

4 Pull-Ups

5 D-Ball over Shoulder (athlete choice)

6 Pistols (alternating)

7 Toe to Bar

8 Alt DB Snatch (50/35)

9 GHD Sit Ups

10 Shoulder to Overhead (115/75)

11 Cal Bike

12 Burpee Muscle Ups

WOD OPTION B:

1 Rope Climb (2 lowers)

2 Snatch (95/65)

3 Clusters (95/65)

4 Pull-Ups (8 R Rows)

5 D-Ball to Shoulder (athlete choice)

6 Alternate Reverse Lunges with Med Ball (20/14)

7 T2B or K2C

8 Med Ball Clean to Wall Ball (20/14)

9 Weighted Sit-Up (25/15)

10 Shoulder to Overhead (95/65)

11 Cal Bike 

12 Man Makers (35/20)