Durability
MB Partner Throw -Show some power
Skill/Strength
Set up for the WOD
WOD
12 Days of Christmas…CFS Style
1 Burpee
2 Power Cleans (135/95)
3 Front Squats (135/95)
4 Pushups
5 MB Tuck-Ups (20/15)
6 Box Jumps (24/20)
7 One Arm DB Push Press (45/30)
8 Lateral Bar Hops
9 Ball Slams (20/15)
10 Reverse Lunges
11 Air Squats
12 Deadlifts (135/95)
After completing the first movement go back to 1 and begin again adding a new movement each round. There are 12 total rounds with one new movement being added each round. For example, do one burpee and then 2 Power Clean and then one burpee, and then 3 Front Squats and 2 power cleans and 1 burpee and so on.
Merry Christmas Everyone!!!
Scores from last Christmas
Scores from Saturday
The post 12 Days of Christmas WOD appeared first on CrossFit Syracuse.