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WOD - Saturday, 12/23/2017

12 Days of Xmas

This weekend will have a modified schedule. Both Saturday and Sunday we will be doing the "12 Days of Christmas" as the WOD.

Classes will be 90 minutes starting at 9:00 AM and 10:30 AM both Saturday and Sunday. Pick a day. Pick a time.  

A. CFCI's "12 Days of Christmas" WOD

1 Thruster (12)

2 Snatches (22)

3 S2OHs (30)

4 Power cleans (36)

5 Golden ring dips (40)

6 Pull ups (42)

7 T2B (42)

8 Front squats (40)

9 Box jumps (36)

10 KBs (53/35) (30)

11 Wallballs (22)

12 Burpees (12)

Rx = 135/95

Reps are performed like the song "12 Days of Christmas." It will look like this: 1 thruster, then 2 snatches + 1 thruster, 3 S2OHs + 2 snatches + 1 thruster, 4 power cleans + 3 S2OH + 2 snatches + 1 thruster...(1, 2+1, 3+2+1, 4+3+2+1, 5+4+3+2+1, 6+5+4+3+2+1...). The numbers in the parenthesis are the sum of the reps of that movement after the completion of the WOD.

The moment you understand the rep scheme....

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