WOD: 12.24.13

“A child can teach an adult three things: to be happy for no reason, to always be busy with something, and to know how to demand with all his might that which he desires.”
~Paulo Coelho
 
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WOD: “12 Days of Christmas”

The workouts combine twelve different movements in a circuit that is performed like the song “12 Days of Christmas.” Members work their way down the list by performing the first movement, then the second and first movement, followed by the third, second, and first movement, and so forth, until the workout has been completed.

 

GPP: 

1 Burpee over the bar

2 Air Squats

3 Push-ups

4 Push Press (75/55-pounds)

5 Front Squats (75/55-pounds)

6 Power Cleans (75/55-pounds)

7 Deadlifts (75/55-pounds)

8 Kettlebell Swings (53/35-pounds)

9 Thrusters (75/55-pounds)

10 Sit-ups

11 Box Jumps (24″/20″)

12 Pull-ups

Competitor’s:

1 Overhead Squat (115/75-pounds)

2 Power Snatches (115/75-pounds)

3 Wall Ball 2-Fors (20/14-pounds)

4 Med Ball Cleans (20/14-pounds)

5 Thrusters (115/75-pounds)

6 Front Squats (115/75-pounds)

7 Power Cleans (115/75-pounds)

8 Deadlifts (115/75-pounds)

9 Double-Unders (unbroken)

10 Pistols (alternating legs)

11 Handstand Push-ups

12 Muscle-ups