WOD – 12/22/2014

Warm-up:

3 min:
-24 Single Under
-24 Double Under

4 min:
-16 Jumping Jacks
-8 each: Squat, Push-up, Pull-up, Sit-up

4 min:
-60s Holds

4 min:
-Stretch

WOD:

The 12 Days of FitMas!

Round  1 – 1x Deadlift (Very Heavy)
Round  2 – 2x Push-up + Previous Round
Round  3 – 3x Tire Flip + Previous Round
Round  4 – 4x Toes to Bar + Previous Round
Round  5 – 5x Hang Squat Clean (Medium Weight) + Previous Round
Round  6 – 6x Weighted Pull-up (Light Weight) + Previous Round
Round  7 – 7x Box Jump Over + Previous Round
Round  8 – 8x Mountain Climber + Previous Round
Round  9 – 9x Burpee Push-up + Previous Round
Round 10 – 10x Heavy Wall Ball + Previous Round
Round 11 – 11x Kettlebell Snatch + Previous Round
Round 12 – 12x Double Under + Previous Round

Perform the WOD like the song “The 12 Days of Christmas”, starting with “1x Deadlift” and adding the next move each subsequent round, so that in Round 12 you are completing every movement in succession. E.g. Round 1 is [1x Deadlift], Round 2 is [2x Push-up, 1x Deadlift], etc.

Cool Down:

Stretch