20201223

Warmup:

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!!!!

 

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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