Option 1:

IMG_6905

WOD #1: “12 Days of Christmas”
1 Sqt Clean Thruster​​(135/95)
2 Handstand Push-Ups
3 Over-the-Box Jumps (24/20) (no touch at top)
4 Push Presses ​​(135/95)
5 Pull-Ups
6 Lateral Burpee over Bar
7 Power Clean​​​(135/95)
8 T2B
9 KBS​​​(2/1.5)
10 KB Goblet Alternating Reverse Lunge​(2/1.5)
11 Clapping Push-Ups
12 Squat Snatches​​(135/95)

*workout flow goes 1 Sqt Clean Thruster…2 Handstand Push-Ups, 1 Sqt Clean Thruster…3 Over-the-Box Jumps, 2 Handstand Push-Ups, 1 Sqt Clean Thruster… and so one like the song

*scale BB weight, box height, etc as needed

or

Option 2:

WOD #2:
3 RFT​
500m Row
10 DB Power Snatch​(right)
10 DB Power Snatch​(left)
50m/arm 1 Arm KB Farmers Carry​(1.5/1)
15 Hollow Rock

*choose load for Power Snatch, should be challenging but able to do first round unbroken
*tuck hollow or other sub for Hollow Rock if needed

Midline Cashout:
Tabata Sit-Ups

8 x 20 sec Work: 10 sec rest​​(4 min)

*

Please Note Our Holiday Schedule of Classes:

Wednesday, December 26: 8, 9:30 and 11am classes only
Thursday, December 27: no 7:30pm class
Friday, December 28: no 7:30pm class
*
New Year’s Eve (Dec 31): no 7:30pm class
New Year’s Day (Jan 1): 10am & 12pm classes only