WoD for December 28th, 2013

Day 97 of the CFD Burpee Challenge

Warm-up: Set-up your stations quickly WoD goes at 15 past the start of class with a 45 minute cap

Strength: Warm-up lifts with time available

WoD: “12 Days After Christmas” For Time (45-minute cap)

This is to be accomplished like the song “12 Days of Christmas” and will be made up of 12 rounds. 1 Bear Crawl, Round 2: 2 Thrusters 1 Bear Crawl, Round 3: 3 Jumping Lunges, 2 Thrusters, 1 crawl, etc.

1 40’ Bear Crawl
2 Thrusters (95/65)
3 Jumping Lunges
4 KBS (2.0/1.5pd)
5 T2B
6 Box Jumps
7 Burpees
8 Pull-ups
9 Wall balls (20/14) (10/9)
10 Sit-ups
11 Dumbell Cleans (40#/30#) (use Yellow and Blue KB, if dumbells are in use)
12 Deadlift (185/125)

MOB: Roll it all

Coach’s Tip: Due to the complexity of the WoD, You’re either Rx or Scale. Choose a proper weight you can do with technique for this WoD.

Leave a Reply

Your email address will not be published. Required fields are marked *