WOD for December 20, 2016


LONG WOD:

“12 Days of Christmas”

1 HSPU

2 Pistols (1 per leg)

3 S20

4 Front Squats

5 Hang Power Cleans

6 Deadlifts

7 Burpees

8 GHD Situps

9 Wallballs

10 Pullups

11 Power Snatches

1200m Run

*45 Minute Timecap. All Barbells = (115/75). Power Snatches will be limiting movement!

Scales:

1:1 Wall Walk:HSPU

1:1 Choice Pistol Scale

1:1 Abmat situps:GHD

1:1 Jumping Pullups

*To be performed just as the song is sung:

1

2,1

3,2,1

4,3,2,1

… 12,11,10,9,8,7,6,5,4,3,2,1

Note: The entrance to the gym is located down the sidewalk to the right of the garage. 215B CHESTER AVENUE ATLANTA, GA 30316