12.22.23. Christmas WOD

Warm Up

a. 1L active spidermans             b. 1L active sampson            c. :30 down dog cobra

a. 2L quad stretch + reach         b. 2L side lunges                   c. :30 banded good mornings

a. jog 3 lengths.                            b. jog 3 lengths                      c. jog 3 lengths

+

2 Rounds:

  • 15 banded squats
  • 15 v-sits

-then-

5 Min SMR

 

12 Days of Christmas WOD

  1. deadlift
  2. kb 2 arm squat clean press
  3. box jumps
  4. pull-ups
  5. hr push ups
  6. kb snatches per arm
  7. burpees
  8. Kbs
  9. jackknives
  10. barbell curls
  11. wall ball
  12. lunges per leg w. 25lb plate