WOD

Thursday 11/22/18

9 AM ONLY!! All Other Classes Cancelled!!

“12 Days of Thankfullness”

For time:
Row, 150 m
2 Muscle-ups (free choice MU/ SCALE = Burpee Pull up *can be done on a kids bar too if nec)
3 Dumbbell Thrusters, 35/20 lbs (Adv weights= 53/35)
4 Box Jumps, 24/20 in
5 Handstand Push-ups (Adv= strict / SCALE = Hand Release push up or box hspu)
6 Chest-to-bar Pull-ups (SCALE =Pull up/ jumping pull up/ or ring row)
7 Kettlebell Swings, 53/35 lbs (ADV. Weights = 70/53)
8 Alternating Dumbbell Snatches,
9 Toes-to-bars
10 Dumbbell Walking Lunges ( held at your thigh)
11 Burpees ( to a target)
12 Devil Press

 

**This is done in 12 days of Christmas song style
EXAMPLE:
1 150 row
2 mu
1 150m row
3 db thrusters
2 mu
1 row
4 box jumps
3 thrusters
2 mu
1 row etc..etc…
** until you reach 12-11-10-9-8-7-6-5-4-3-2- row