WOD:
#12 Days of Christmas
1 200m Run
2 Ring Rows/Pullups or Muscle Ups
3 Thrusters (50/35’s) or 115/75lbs
4 Front Rack Lunges (50/35’s) or 115/75lbs
5 Hand Release Pushups or Handstand Pushups
6 Deadlifts (50/35’s) or 115/75lbs
7 Ab Mat Sit Ups/Knee Raises or Toes to Bar
8 Push Press (50/35’s) or 115/75lbs
9 Russian KB Swings (70/53lbs)
10 Burpees
11 Squats (50/35’s) or 115/75lbs
12 Calories on your favorite (or least favorite) machine (Row,Bike or Ski)
**BeachFit version – Can also do this WOD with 1 DB if desired. (3) Single DB Thruster across chest, (4) Alternating DB Lunges with DB across chest, (6) Deadlifts – 3 per side, (8) Push Press – 4 per side, (11) Goblet Squats
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, then 2-1, then 3-2-1, then 4-3-2-1, etc. – all the way to 12-11-10-9-8-7-6-5-4-3-2-1. Have “fun”!
