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Pic courtesy of Mercer Island CrossFit.  Time for the annual 12-Day-Of-Christmas WOD!!!! (extra points if you do it with a Santa hat on)

 

WOD:

12 Days of Christmas WOD

1 Sumo Deadlift High-Pull (75/55 lbs)

2 Thrusters (75/55 lbs)

3 Push Press (75/55 lbs)

4 Power Cleans (75/55 lbs)

5 Power Snatches (75/55 lbs)

6 Kettlebell Swings (53/35 lbs)

7 Pull-Ups

8 Toe2Bars

9 Box Jumps (24/20 in)

10 Double Unders

11 Burpees

12 Overhead Walking Lunges (45/25 lbs Plate)

 

Like the song the “12 Days of Christmas,” complete each exercise in ascending order then work back down to 1, adding one exercise per round. Like this: 1 SDHP; 2 Thrusters-1 SDHP; 3 Push Press-2 Thrusters-1 SDHP etc – for a total of 364 reps.

 

Scaling Options:

Bar weight -> as needed, but keep same weight for all bar movements

KB -> as needed

Pull Ups -> body rows

T2B -> hanging knee raise

BJ -> 20/16

Plate weight -> as needed

DUs – 20 SUs

 

Cool Down:

Roll out what’s sore for 10 min

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