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  • Coach Rob

WOD for Wednesday 201223


12 DAYS OF CHRISTMAS I 1 Romanian Deadlift 75/55

2 Thrusters 75/55

3 Push Press 75/55

4 Power Snatch 75/55

5 Power Clean 75/55

6 Kettle Bell Swings 20/16

7 Pull-ups

8 Knee-ups

9 Box Jumps 24/20

10 Abmat Sit-ups

11 Burpees

12 OH Lunges 75/55

12 DAYS OF CHRISTMAS II

1 Muscle-Up

2 Power Snatches 135/95

3 Clean and Jerks 135/95

4 Toes to Bar

5 HSPU

6 Lateral Burpees over the Bar

7 Wall Balls 30/20

8 Dead Lifts 135/95

9 Pull ups

10 KB Swings 32/24

11 Cal Bike or Cal Row

12 OHS 135/95

12 DAYS OF CHRISTMAS III

1 Muscle-Up

2 Squat Clean 135/105

3 Split Jerks 135/105

4 box jumps 30/24

5 deadlifts 135/105

6 Burpee's over the bar

7 ring dips

8 toes to bar

9 Wall ball 30/20#

10 Pull-ups

11 Hand stand push-ups

12 Front squats at 135/105

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