12/23/14

Main – WOD

Metcon (Time)

1 Thruster (135/95)

2 Handstand Push-Ups

3 Box Jumps (24/20)

4 Lateral over the bar Burpees

5 Waaall Baaalls! (20/14)

6 Push Presses (135/95 )

7 Front Squats (135/95)

8 Kettlebell Swings (53/35)

9 Toes-to-Bar

10 Weighted Lunges 53/35)

11 Hand Release Push-Ups

12 Hang Cleans (135/95)

“Complete this workout as if you were going through the ‘12 Days of Christmas’ song. Start with one thruster, then do two handstand push-ups and one thruster. Then three box jumps, two handstand push-ups, thruster, etc. Singing is encouraged. Merry Christmas everyone!”

Metcon (No Measure)

4- 30 sec wall sits

Posted in Workout of the day.