Monday
Strength Development Movement warm-up
· Muscle-ups/wall-walks · Kettle-bell movements · Box Jump-overs · Overhead lunge steps |
WOD 12 Days of Christmas #1
40 minute CAP
1. Muscle-up/Wall-walk 2. Push-ups 3. Wall-balls 4. Goblet Squats (RX 24/16 kg) 5. Handstand Push-ups 6. Kettlebell Snatches (RX 24/16 kg) 7. Box Jump-overs (RX 24”/20”) 8. Kettlebell Overhead Lunge Steps 9. Sit-ups 10. Double-unders 11. Med-ball Cleans 12. Pistols or Air Squats
RX+ start at 12 and work backwards OR increase weights/height |