Dec. 23, 2016

Mobility/Foam Roll 

WOD Demo & Prep: 

WOD: 
"12 Days of Christmas" 

1 Burpee
2 Thrusters (75/55)
3 Push Press
4 Pull Ups
5 Hang Power Snatches
6 Power Cleans
7 KB Swings Russian (1.5/1)
8 Box Jumps (20”)
9 Sit Ups
10 Walking Lunges
11 Wall Balls
12 Beaded Singles

Complete like the song - each exercise
in ascending order then work back down, 
adding one exercise per round. 

Example: 
On the 1st day of Christmas my coach gave to me, 1 Burpee.
On the 2nd day of Christmas my coach gave to me, 
2 Thrusters and 1 Burpee. 
On the 3rd day of Christmas my coach gave to me, 
3 Push Press, 2 Thrusters, and 1 Burpee.
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