9AM – GROUP CLASS (ONLY)
WARM UP:
400 M. Jog
10 Walking High Knee Holds
10 Walking Flamingo’s
1o Walking Lunges
10 Inch Worms
10 Side Lunges (Each Side)
10 High Kicks
Then:
Mobilize
SKILL / LIFT:
Warm Up WOD Movements
WOD: (Teams of 2)
PRECISION’S “12 DAYS OF CHRISTMAS”
1 Squat Snatch (135/95) (115/75) (95/65)
2 Ring Muscle Ups
3 30 Double Unders (60 Singles)
4 Front Rack Lunges
5 Box Jumps (24/20)
6 HSPU
7 T2B
8 S2O
9 Pull Ups
10 Wall Ball (20/14)
11 Lateral Burpees
12 Hang Squat Clean
Like the song the “12 Days of Christmas”, complete each exercise in ascending order then work back down, adding one exercise per round.
Ex. On the 1st day of Christmas, my coaches gave to me, one Squat Snatch; on the 2nd day of Christmas my coaches gave to me, 2 Ring MU and 1 Squat Snatch; on the 3rd day of Christmas, my coaches gave to me, 30 Double Unders, 2 Ring MU, and 1 Squat Snatch; continue with 4 Front Rack Lunges, 3, 2, 1 etc. up the ladder and down.
