20181224

There will be no scheduled classes from 24Dec-4Jan to give our coaching staff time off to be with their families, BUT…… WODs will still be posted here.  If you plan on going to the gym to WOD, post to our Facebook page to let folks know in case people would like to meet up and WOD together.

We will be back to classes on 7Jan, which will be a re-test week on our current cycle of lifting.  Be ready for some fun in the New Year!

 

pic courtesy of CrossFit Ocean Springs

 

WOD:

“The 12 Days Of Barbell”

For Time:

Weight (95/65#)

1 Deadlift

2 Hang Power Cleans

3 Front Squats

4 Shoulder Press

5 Back Squats

6 Push Press

7 Thrusters

8 Squat Cleans

9 Push Jerk

10 Hang Power Snatch

11 Overhead Squat

12 Sumo Deadlift High Pull

This is done “12 Days of Christmas” style.  This means, you start with 1 deadlift.  Then you do 2 hang power cleans, then 1 deadlift.  Then you do 3 front squats, 2 hang power cleans, 1 deadlift…etc until your last set starts with 12 sumo deadlift high pulls, and ends with one deadlift.

 

Scaling Options:

Bar weight –> as needed, but use the same bar/weight for all movements

 

Cool Down:

Iron cross – slow and controlled – 5 per leg

 

Couch stretch – 2 min per leg

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