Warm Up
2 Minutes of Cardio or General Warm-up
-Into-
Alternating Lunge With a Overhead Reach X 30 Seconds per Side
Dead Hang X 30 Seconds
Strict Knees to Elbows X 30 Seconds
Double Under Attempts X 30 Seconds
-Into-
2 Rounds
5 PVC Sumo Deadlift High Pull
5 PVC Thrusters
5 PVC Push Press
5 PVC Power Cleans
5 Box Jumps
5 Burpees
5 Plate Overhead Lunges per Side
WOD
12 Days of Christmas
COMPETITIVE
1 Sumo Deadlift High-Pull (75/55)
2 Thrusters (75/55)
3 Push Presses (75/55)
4 Power Cleans (75/55)
5 Power Snatches (75/55)
6 Kettlebell Swings (53/35)
7 Pull-Ups
8 Knees-To-Elbows
9 Box Jumps (24”/20”)
10 Double-Unders
11 Burpees
12 Plate Overhead Walking Lunges (45/25)
PERFORMANCE
1 Sumo Deadlift High-Pull (75/55)
2 Thrusters (75/55)
3 Push Presses (75/55)
4 Power Cleans (75/55)
5 Power Snatches (75/55)
6 Kettlebell Swings (53/35)
7 Pull-Ups
8 Knees-To-Elbows
9 Box Jumps (24”/20”)
10 Double-Unders
11 Burpees
12 Plate Overhead Walking Lunges (45/25)
LIFESTYLE
1 Sumo Deadlift High-Pull
2 Thrusters
3 Push Presses
4 Power Cleans
5 Power Snatches
6 Kettlebell Swings
7 Ring Rows
8 Knee Raises
9 Box Step Overs
10 Single Unders
11 Burpees
12 Plate Overhead Walking Lunges