Monthly Challenge
Daily Step-Up Challenge
Pre WOD:
No Pre WOD because of an extra tough WOD today
WOD:
12 Days of Christmas:
1 Push Jerk 50/35 kg (110/80
2 Front Squats 50/35 kg
3 Hang Power Cleans 50/35 kg
4 Deadlifts 50/35 kg
5 Pull Ups
6 Burpee to Target
7 Toes to bar
8 Dumbbell Snatches 1*22.5/15 kg (50/35)
9 Wall Ball 9/6 kg (20/14)
10 Single Arm Dumbbell Box Step Up 1*22.5/15 kg 24/20 inch
11 Box Jump Overs 24/20 inch
12 DB Burpee Box Step Ups 1*22.5/15 kg 24/20 inch
Time cap: 40 min
Post WOD:
3 rounds:
10/10 DB Seated External Rotation
10/10 Banded Internal Rotation
12 Banded Face Pulls
Rest as needed between rounds and movements
