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ATHLETE

The 12 Days of Christmas!

1 Thruster (115,80)

2 Turkish Getups (55/35)

3 Front Squats (115,80)

4 Clean and Jerks (115,80)

5 KBS (55/35)

6 Pull-ups

7 Pushups

8 Toes to Bar

9 Box Jumps (24/20)

10 Burpees

11 Overhead Squats (115,80)

12 HSPU

For each day, you complete the number of reps specified and work your way down the list, just like the song.  After completing 1 Thruster you will proceed to the next day.  Next you will complete 2 Turkish Getups and 1 Thruster.  Then you will do 3 Front Squats, 2 Turkish Getups, and 1 Thruster.  Then proceed to day 4 and do 4 Clean and Jerks, 3 Front Squats, 2 Turkish Getups, and 1 Thruster…and so on!  This is a tough WOD with high volume, but can be scaled to all levels and there will be a time cap!  Have Fun!
*WOD credit –thanks to CrossFit Southie!

COMPETITOR AND BARBELL CLUB

A. Jerk – build to a moderately heavy single
B. PC; 2,2,2,2; rest 2-3 min – build up from 70%
C. 2 sets of 10 TnG FAST PC’s at 50% of 1RM; rest 2 mins
D. 3 sets:
Amrap 1 min – HSPU
rest 30 sec
Amrap 1 min – TTB
rest 30 sec
Row 15 cals HARD
rest 1:30 sec
+
for time:
5-4-3-2-1
Push press (75%
60m FW 70/55/h b/t each set and after your last push press