DECEMBER 1, 2012

Warm up

Rom

400 M Run

20 jumping jacks

15 squats

10 burpees

Wod

12 Days Of Christmas

1 rope climb

2 HSPU

3 Muscle Ups/Bar Muscle Ups (They can do either and all progressions if necessary)

4 pistols (2 per Leg)

5 G2OH 115/75

6 KBS 50/35

7 pull-ups

8 Ring Dips

9 Ball slams 25/15

10 Box Jumps 24”/20”

11 DBLs (33 singles)

12 Burpees ( AND THE CROWD GOES WILD!!!!)

And it goes just like the song.  1 rope climb 2 Hspu, 1 rope climb 2 hspu 3 MU, 1 rope climb 2 HSPU 3 MU 4 pistols, an on an on..