22 Dec 14

Edited since originally posted…

Conditioning:

It’s that time again, boys and girls!  Time for our annual “12 Days of Christmas” WOD.  A few changes this year.  Yes, for those of you who haven’t done this with us before, it’s just like the song :)

For time:

  • 1 Front Squat @ 135#/95#
  • 2 Ground to Overhead @ same load
  • 3 Box Jumps @ 24″/20″
  • 4 1 Arm Swings (each side) @ 53#/35#
  • 5 Pull Ups
  • 6 Burpees
  • 7 Sit Ups
  • 8 Walking Lunges (each leg)
  • 9 Push Ups
  • 10 Wall Balls @ 20#/14#
  • 11 Deadlifts @ 135#/95#
  • 12 Toes to Bar

So, on the first “day” you do 1 Ground to Overhead.  On the second “day” you do 2 Front Squats, then 1 Ground to Overhead.  On the third “day” you do 3 Box Jumps, 2 Front Squats, 1 G2O.  Get it?  Enjoy!  Oh, and be sure to scale as needed.  It can be harder than it looks.

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