12/24/2020 WOD

A.

Dynamic Stretches


B.

"12 Days of Christmas"

For Time

  1. Devil Press (35s/55s RX)

  2. D-bell Front squats

  3. Burpees

  4. Box jumps

  5. Pull ups

  6. V-Ups

  7. Hand release push ups

  8. D-bell reverse lunges

  9. D-bell deadlifts

  10. D-bell swings (1 d-bell)

  11. Handstand Push Ups

  12. Muscle ups

(Workouts flows as the “12 Days of Christmas” Song plays; 1, 2-1, 3-2-1, 4-3-2-1, 5-4-3-2-1)


C.

Static Stretches



D-bell use only


A.

Dynamic Stretches


B.

"12 Days of Christmas"

For Time

  1. Devil Press

  2. D-bell Front squats

  3. Burpees

  4. Box jumps/Step ups

  5. D-bell bent over row (d-bell each hand)

  6. V-Ups

  7. Hand release push ups

  8. D-bell reverse lunges

  9. D-bell deadlifts

  10. D-bell swings (1 d-bell)

  11. Pike Push Ups

  12. Bent over rows + Box Dips

(Workouts flows as the “12 Days of Christmas” Song plays; 1, 2-1, 3-2-1, 4-3-2-1, 5-4-3-2-1)


C.

Static Stretches



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