The annual 12 Days of Christmas WOD is scheduled for this upcoming Saturday, December 24th at 8:00 AM.

MONDAY

10 min amrap
200m run
5x strict pull ups
15x jumping squat
15x jumping lunge (L/R=2)

3 min rest THEN

6min AMRAP
100m Sprint
5x kipping pull up
15x wbs (20/14)
15x walking lunge w/ WB

Score rds and reps for each, add together and put total on board

WEDNESDAY

METCON- 16.1
20 min AMRAP
25ft OH walking lunge (95/65)
8 Bar Facing Burpees
25ft OH walking lunge (95/65)
8 C2B Pull Ups

*Scaled:
- Front Rack Lunge (lighter weight if needed)
- Burpees
- Chin Over Bar Jumping Pull Ups

FRIDAY

SKILL
Barbell cycling
6x6 C&J
--Technique and efficiency over weight
--Every 2 rounds increase weight
--start light and increase to medium weight by rd 5 & 6

METCON 15.1
9 min AMRAP
15 toes-to-bars
10 deadlifts (115/75 lb)
5 snatches (115/75 lb)

SATURDAY 8:00 AM

"12 Days of Christmas"