WOD – December 24, 2014

***Christmas eve workout times are 10am and noon wod and basics will be the same 11am strength***

Work Out of the Day / Basics Workout“12 Days of Christmas in 2014”For time:1 Tire Flip, big/medium/small2 burpee box jump, 30/24/20″3 alternating jumping lunges, 30/20/14lbs 4 slapping pushups/pushups 5 wallballs, 30/20/14lbs6 ghd situps/v ups/situps7 kb swings, 70/53/35lbs8 one legged floor squats/back burpees9  medicine ball cleans, 30/20/14lbs10 box jumps, 30/24/20″11 walking lunges, 70/53/35lbs120′ handstand walk / bear crawlPost time to beyond the whiteboard.  The reps scheme is like the song, 1, 2 1, 3 2 1, and so on.  


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