"12 Days of Christmas" – CFES Version
1 – 200m Run
2 – Power Clean & Jerk Body Weight
3 – Weighted Pull Ups 40/20
4 – DB Thruster 40's/20's
5 – Double Unders (Sing this part every time as loud as possible)
6 – Handstand Push Ups
7 – Med Ball Clean to Wall Ball Shot 20/12
8 – Burpee to Box Jump 20"
9 – Kettlebell Swing
10 – Push Press 115/83
11 – Sumo Deadlift High Pull 115/83
12 – Calories on Rower
*Perform the WOD just like the Christmas song. So start with the run, then 2 clean & jerks and a run, then 3 weighted pull ups 2 clean & jerks and a run, and so on and so on. This is the marathon WOD from hell. Good Luck to all.
Lots of good form on the thrusters yesterday. All these heavy days we have been doing are really improving everyone's form and strength. It really shows up in the met con workouts when adequate from and strength have been achieved. The heavy days are almost more important than the conditioning days in terms of overall progress.
