13-DEC-14

A.

Group Joint Warm Up

-3 rds NFT

30 DU’s

15 KBS

8 Squats w/KB

4 Muscle Up transitions on low rings

 

B.

Olympic: Power Clean

10x Touch n Go Drill

4×3 @ Building up to 80% of 1RM

 

C.

WOD: “12 Days Of Christmas”

1 MU

2 Pistols

3 Ground to Overhead 95/65

4 HSPU

5 Burpees

6 KBS 55/35

7 DUs

8 Hang Power Cleans 95/65

9 Sit Ups

10 Push Ups

11 Box Jumps

12 K2E

Do the workout the same way you sing the song… 1, 2&1, 3&2&1- etc

(you did this 22-Dec-2012 and 21-Dec-2013)

 

D.

Mobility:

1 min each hamstring stretch

1 min each calf stretch

1 min T-spine plate smash

 

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