12.24.21 Workout of the Day

530 AM crew

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

Today’s Schedule
All morning classes & 1230 PM

Box Brief
We will be completed our annual “12 Days of Christmas” wod today. Barbell side will use a bar & Interval side with use DB’s. For simplicity, all movements (with the exception of the last three) will all be completed in your square. Please be on time & have your equipment ready.

Barbell
“12 Days of Christmas”

1 Thruster (135/95)
2 Hang Power Clean
3 Deadlift
4 Burpees
5 v-ups
6 Box Jumps (24/20)
7 hand release push-up
8 reverse lunges
9 KBS (53/35)
10 GHD sit-ups
11 calorie row
12 calorie ski or bike (Optional 1200 m run)

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 reverse lunges
9 dips (to a box)
10 ambat sit-ups
11 calorie row
12 calorie ski or bike (Optional 1200 m run)