Saturday WOD 12/10/16

Today is our annual 12 Days of Christmas WOD! Don’t forget to bring a dish to share at the potluck following the WOD and a White Elephant Gift :).  Hope to see everyone there!

Warm Up:

Tabata:
Burpees
Lunges
Hollow Rocks
Kip Swings

WOD:

12 Days of Christmas WOD

For Time:
1 Tire Flip
2 Ring Dips
3 OH Squats (95/65)
4 Hang Power Snatches
5 Pull Ups
6 Push Press
7 Power Cleans
8 DU’s
9 KB Swings (53/35)
10 Wall Balls (20/14)
11 Box Jumps (24/20)
1200m Run

Performed like the song the “12 Days of Christmas”, complete each exercise in ascending order then work back down, adding one exercise per round. 

For Example: On the 1st day of Christmas, my coaches gave to me, one Sumo Tire Flip; on the 2nd day of Christmas my coaches gave to me, 2 Ring Dips and 1 Tire Flip; on the 3rd day of Christmas, my coaches gave to me, 3 OH Squats, 2 Ring Dips, and 1 Tire Flip; continue with 4 Hang Power Snatches, 3, 2, 1 etc. up the ladder and down