500M Row or 400M run

30′ inchworm

30′ Elbow 2 Instep

Barbell W/U: Empty bar and do 3 reps of – deadlift/hang power clean/front squat/strict press/back squat/push press/thrusters/squat clean/push jerk/hang power snatch/OHS/sumo deadlift high pull

Image courtesy of Pinterest.  With the base being closed on the 24th and 25th, today we get our Holiday WOD in!!!!



“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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