CrossFit Team Offutt Tactical Fitness

Remember, due to Holiday schedule, only one class today, at 1000.

 

 

WOD:

12 Day of Christmas WOD

1 x 20m meter sprint (10m there, 10m back)
2 x push-ups
3 x air squats
4 x sit-ups
5 x kettlebell swings, 1.5/1
6 x back squats, 95/65
7 x push press, 95/65
8 x hang cleans, 95/65
9 x bent-over rows, 95/65
10 x deadlifts, 95/65
11 x box jumps (24”/20”)
12 x burpee pull-ups

 

 

Post time to Comments/LogWOD

 

 

This WOD is done in the style of the song “The Twelve Days of Christmas”, so…
one 20M sprint, two push ups, one 20M sprint, three Air Squats, 2two push ups, one 20M sprint, etc….
So add one move every time until you go through all twelve for the required number of reps.

 

Pic courtesy of Westmetrocrossfit.com

Yup, sounds like my wish list.

 

X-Tra Work:

Roll, Roll, Roll out the Thoracic, hamstrings, calves, and IT Bands

 

Homework (Done on your own outside of class time):

Get last-minute shopping done 🙂