12.23.23 Workout of the Day

830 AM Friday Crew

Red Friday’s
Wear your RED & Remember Everyone Deployed.

Box Brief
We will be completing our annual “12 Days of Christmas” wod today. Barbell side will use a bar & Interval side with use DB’s. Please be on time & have your equipment ready.

Barbell
“12 Days of Christmas”

1 Thruster (135/95)
2 Power Clean
3 Deadlift
4 Burpees
5 T2B
6 Box Jumps (24/20)
7 hand release push-up
8 pull-ups
9 GHD Sit-ups
10 Front Squat
11 calorie ski or bike
1200 m run or row

Interval
“12 Days of Christmas”

1 DB Thruster (50/35’s)
2 DB Power Clean
3 DB Deadlift
4 Burpees
5 v-ups
6 Box Jumps (24/20)
7 hand release push-up
8 pull-ups
9 Abmat Sit-ups
10 DB Front Squat
11 calorie ski or bike
1200 m run or row

-DB movements can be completed as single or double, you pick.-