WOD – Friday 23 December 2011

5am is at the box. 6am is at Heritage Oval. If unsure due to weather, text 0412 88 20 30 by 5:45am to confirm venue.

“12 Days Of Christmas”

12 Double Unders
11 Kettlebell Swings
10 Sumo Deadlift High Pull
9 Wall Ball
8 Med Ball Cleans
7 Box Jumps
6 Burpees
5 Jump Squats
4 Pullups
3 Ring Dips
2 Run 100m
1 Muscleup

* Start with 12 Double Unders. Then 12 Double Unders and 11 Kettlebell Swings. Then 12 Double Unders, 11 Kettlebell Swings, 10 SDHP etc.
* Use same KB for swings and high pulls.
* Use same medicine ball for wall ball and MB cleans.