Workout 12.23.14

Nickname: 12 Days of WODmas Partner WOD

Cloud 9 CrossFit – CrossFit

Warm-up

Cloud 9 Crossfit Warmup (No Measure)

2 Rounds:

200m run or 250m row

10 OH Squats with PVC pipe

10 AB Mat Situps

10 Iron Crosses

10 Pushups

10 Scorpions

10 Pullups

25 Double Unders

WOD

Metcon (Time)

Complete the following (like the song!)

1- 100m Partner Carry Run

2- Wall Walks

3- Bear Complex 135/95

4- Muscle Ups

5- Rope Climbs

6- Wall Balls 20/14

7- Box Jumps 30/24

8- GHD Sit-ups

9- Calorie Row

10- KB Swings 70/50

11- Body Drag x 2 (11 floor spaces=44ft)

12- Manmakers 40/25
We will review the movement’s and WOD before we start morning!

Feature Video

Phil’s Journey For A Better Life