Sunday, December 23, 2012

12-23 WOD
 

“The 12 Days of Christmas”

1 Burpee

2 Push press

3 Front squat

4 Hang power clean

5 Deadlift

6 Box jump (24″/20″)

7 Pull up

8 Push up

9 Sit up

10 Air squat

11 KB swing (55#/35#)

1200′ Run (400m)

Prescribed barbell weight is 95# for the men and 65# for the ladies. This WOD is performed like the song is sung. The run is only done once and the single burpee will be done twelve separate times total.

♦ compare to 12/17/11 ♦

5 Comments

  1. elizabeth
    December 23, 2012

    17:48 Rx

    Reply
  2. dan d.
    December 23, 2012

    15:37 rx (5:50 PR)

    Reply
  3. Larry
    December 23, 2012

    21:35 Rx

    Reply
  4. Pete
    December 23, 2012

    17:51 Rx (2:36 PR)

    Reply
  5. Jamie
    December 23, 2012

    19:07 Rx

    Reply

Leave a Reply to elizabeth

Cancel Reply