Warm Up

30 seconds work / 10 seconds rest / 3 rounds

30 seconds work / 10 seconds rest / 3 rounds
Arm swings
Leg swing left
Leg swing right
Dynamic squats
Inchworm push-ups
Jumping jacks
5-10 minutes to practice the movements with your partner

WOD – 12 Days of Christmas

12 rounds for time, starting with 1 and adding an exercise each round of:

COMPETITIVE

1 Wall Walk
2 Burpee Box Jumps (24/20)
3 Handstand Push-up
4 Jump Squats
5 Pull-ups
6 Jump Lunges
7 Sit-ups
8 KB Swings (50/35)
9 Toes to Bar
10 Air Squats
11 Push-ups
12 Box Step Ups (24/20)

PERFORMANCE

1 Wall Walk (Shorter Distance)
2 Burpee Box Jump / Steps (24/20)
3 Handstand or Pike Push-up
4 Jump Squats
5 Jumping Pull-ups
6 Jump Lunges
7 Sit-ups
8 KB Swings (35/25)
9 Hanging Leg Raises
10 Air Squats
11 Elevated Push-ups
12 Box Step Ups (24/20)

LIFESTYLE

1 Inch Worm
2 No Push-up Burpee Box Step Ups
3 Z Press
4 Air Squats
5 Ring Rows
6 Alternating Lunges
7 Sit-ups
8 KB Swings
9 Knee Raises
10 Assisted Squats
11 Elevated Push-ups
12 Box Step Ups

* Perform like the workout like the “12 Days of Christmas” song. In round 1 perform 1 wall walk. In round 2 perform 2 candlesticks and then one wall walk. In round 3 perform 3 burpees, then 2 candlesticks, then 1 wall walk. Continue adding a new exercise each round.