WOD - Thursday 2020-12-24

OVERVIEW

12 Days of Christmas!!! Performed just like the song (1, 2-1, 3-2-1, 4-3-2-1, etc), we’ll work through 12 different movements until we’ve “sang” the whole song. Take your pick between barbell or dumbbell(s). The goal will be to complete each verse unbroken, pausing only slightly to adjust between movements when necessary. Pace yourself - this one’s sure to jingle your bells!


WARM-UP

Mobility/Activation

  • Foam roll quads

  • Foam roll hips

  • PVC shoulders x 10 ea

  • Spidermans x 5 ea

Warmup

  • Empty bar circuit x 2 rounds

  • Good morning x 5

  • Back squats x 5

  • Strict press x 5

  • Front squat x 5

  • Muscle snatch x 5

  • OH squat x 5

WOD

12 Days of Christmas:

1 OH squat

2 Power snatch

3 Front rack lunges (each)

4 Thrusters

5 Squat cleans

6 Push jerks

7 Back squats

8 Push press

9 Front squats

10 Power cleans

11 Over bar burpees

12 SDHP


COOL DOWN

Quad roll

Hamstring roll

Banded shoulder stretch


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