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Wednesday

24
Dec

Wednesday

WOD:
12 Days of Christmas- 2-3 person teams,
Only 1 partner working at a time complete:
1 HSPU
2 Ring Dips
3 Cleans @ 95/135#
4 Pistols (alternating legs) scale to KB goblet squats
5 burpees
6 Wallballs
7 toes-bar
8 russian KB swings (35,53)
9 Box jumps 24/30
10 KB ground-overhead alternating arms (same weight as swing)
11 Chest-bar pullups
12 front rack lunges with 95/135#

workout runs through just like the song, 1 hpsu, then 2 dips, 1 hspu, 3 cleans 2 dips, 1 hspu… etc until finishing with 12 lunges and working back down the ladder to 1.