6161 E Main St
Farmington, NM 87402
(505) 801-9603
Wodify

WOD 12/24/15

December 23, 2015
Remember, 4:30, 5:30 and 6:30 pm classes are canceled on Thursday and we are 
closed Dec. 25 – 27th.  We will re-open with a regular schedule on Monday December 28th.  
Have a very Merry Christmas and stay safe!


WOD:  “12 days of Christmas”
For time:
– 1 Clean (135/95 lbs)
– 2 Handstand Push Ups
– 3 Front Squats (135/95 lbs)
– 4 Sumo DeadLift High-Pull (135/95 lbs)
– 5 Chest-tobar Pull Ups
– 6 Box Jumps (20/24″)
– 7 Burpees
– 8 Push Ups
– 9 Wall Balls (20/14 lbs)
– 10 Kettlebell Swings (53/35 lbs)
– 11 Deadlifts (135/95 lbs)
– 12 Thrusters (135/95 lbs)

*After completing the first movement go back to 1 and begin again adding a new movement each round. There are 12 total rounds with one new movement being added each round; for example, do 1 Clean, then 1 Clean + 2 HSPU, then 1 Clean + 2 HSPU + 3 Front Squats, etc.  The WOD is complete when the 12 Thrusters are completed.

Post WOD mobility: Smash at hamstring insertion, then stretch 2 minutes each

11:00 am/6:30 pm Strength class: Dynamic Lower
Lift: Back squats: 8×2 60% bar, 25% chain
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