Friday

WOD "12 Days of Christmas"

1. Rope Climb

2. Bar Muscle ups

3. Snatches - 60/40kg

4. Handstand Push ups

5. Front Squats - 60/40kg

6. Burpees

7. Pull ups

8. Box Jumps - 30/24"

9. Power Cleans - 60/40kg

10. Calories

11. Toes to Bar

12. Thrusters - 60/40kg

*This workout flows like the 12 days of Christmas song.

There are 12 rounds.

The first round is: just the 1 Rope Climb,

the second round is: 2 Muscle ups and 1 Rope Climb,

The third round is: 3 Snatches, 2 Muscle ups and a Rope Climb,

The fourth round is: 4 Handstand Push ups, 3 Snatches, 2 Muscle ups and a Rope Climb,

etc, etc....