Saturday 23rd December – WOD

22nd December 2017

WUWOD
Complete 10 PVC Complex of:

Deadlift
Power Clean and Jerk
Front Squat
OH Lunge

WOD

12 DAYS OF CHRISTMAS

1 Power Clean and Jerk @ 70/45 C=85/60
2 Bar Muscle ups/ C2B/ Pull Ups
3 Front Squats
4 TTB
5 Ring Dips/Box Dips
6 Box Jumps @ 24/20
7 Pull Ups
8 Deadlifts
9 KB Swings @ 24/16
10 Sit Ups
11 Burpees
12 Overhead Lunges

*30 Min Cap
*1 power clean, 2 muscle ups + 1 power clean, 3 front squats + 2 muscle ups + 1 power clean etc

Additional Work

Rest

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