Wednesday, December 11th

Warmup: Coaches Choice

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12 Days of Christmas ~ Day 3

"Santa's Sleigh"

For Time:

30 Calorie Assault Bike,

10 Deadlift 275/185,

20 Calorie Bike,

12 Deadlifts,

10 Calorie Bike,

15 Deadlifts

Joe Kusnitz
Tuesday, December 10th

Warmup: Coaches Choice

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12 Days of Christmas ~ Day 2

Barbara:

For time 5 rounds of:

20 pull-ups,

30 push-ups,

40 sit-ups,

50 air squats,

3 minutes rest

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Endurance: Meet at ECF @ 530 am

Same as Main WOD!

Joe Kusnitz
Monday, December 9th

12 Days of Christmas ~ Day 1

Warmup: Coaches Choice

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Strength: 15 minutes working on Front Squat Mechanics

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WOD: Red Nosed Reindeer

For Time:

25 Calorie Row,

25 Burpees,

25 Double Unders,

25 Power Cleans 115/75#,

25 Weighted Lunges 115/75#,

25 Push Presses 115/75#,

25 Hang Snatches 115/75#

Joe Kusnitz