9AM – GROUP CLASS (ONLY)
WARM UP:
400 M. Jog
10 High Knee Holds
10 Walking Flamingo’s
1o Toe Touches
10 Inch Worms
10 Lunges
10 Side Lunges (Each Side)
Then:
Mobilize
LIFT:
Warm Up Clean, D.L., S2O, and Front Squat
WOD: (Teams of 2)
PRECISION’S “12 DAYS OF CHRISTMAS”
2 Clean (155/105) (135/95) (115/75) (95/65)
4 HSPU (Sub. Ass. HRPU)
6 Muscle Ups (Sub. Ring Dips)
8 Deadlift
10 Burpees
12 Pistols (Sub. 24 Air Squats)
14 Box Jump Overs (24) (20) (12)
16 T2B
18 Wallballs (20/14)
20 Pull Ups
22 S20
24 Front Squat
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 Clean; on the 2nd day of Christmas my coaches gave to me, 2 HSPU and 1 Clean; on the 3rd day of Christmas, my coaches gave to me, 3 Muscle Ups, 2 HSPU, and 1 Clean; continue with 4 Dead Lifts, 3, 2, 1 etc. up the ladder and down.
POST WOD:
Stretch & Roll
