WOD: 22/12/2017

Warm Up/ Mobilise

‘Barbaric 12 Days of Christmas’

For Time/ Reps:

1 Burpee Pull Up (RX+ Burpee Muscle Up)

200m Row/ Ski

3 Plate GTOH – 15/20

4 Plate OH Lunges – 15/20

5 Burpee Box Over – 20″

6 Sit Ups (RX+ Toes To Bar)

7 Wall ball – 6/9

8 Russian KB Swing – 16/24 (RX+ 24/32)

9 STOH – 30/40 (RX+ 35/50)

10 Front Squat

11 Hang Power Clean

12 Deadlift

Time Cap: 40 Minutes

*Workout is performed like the song, so on 3,2,1 Go athletes complete 1 Burpee Pull Up then 200m Row + 1 burpee Pull Up then 3 Plate GTOH + 200m Row + 1 BPU etc*

About Simon Murray

Check Also

WOD: 16/01/2018

Warm Up/ Mobilise A: Deadlift Every 2 Minutes: 5 – 5 – 5 – 5 …