Workout 12.24.13

Nickname: 12 Days of Christmas Partner WOD!!

Main – CrossFit

To the sequence of the song, “12 Days of Christmas”…

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WOD

Metcon (Time)

1 Bear Complex, 135/95
2 Rope Climbs/ 6 Ground to Stand**
3 Bar Muscle Ups/Chest to Bar Pullups/ Ring Rows**
4 Squat Cleans, 135/95
5 Handstand Pushups/ Wall Walks/ dumbbell shoulder press**
6 Thrusters, 135/95
7 Burpees
8 1 Arm KB Snatch (4 ea arm)- 70/50
9 Toes to Bar/Knees to Elbows/Ab Mat Situps**
10 Wall Balls, 20/14
11 Clean & Jerks, 135/95
12 Deadlifts, 135/95
Partner WOD- groups of 2

Just like the song, do 1 Bear Complex
then,
2 Rope Climbs and 1 Bear Complex
then,
3 Muscle Ups, 2 Rope Climbs and 1 Bear Complex, then,
4 Squat Cleans, 3 Muscle Ups, 2 Rope Climbs and 1 Bear Complex
etc…

Partners must use the same barbell weight throughout- if you are scaling, use that weight the entire time, no time to change weights for different movements

** Some movements need to be scaled! These are your options, so pick the one that you are most comfortable performing!

You may sequence the reps/movements between the 2 of you however you wish! Work hard and have fun!

Feature Video

Cloud 9 Teen Camp