12.24.16 Workout of the Day

Carolina, Jackie, Jackie

Combined classes 715 and 830 CrossFit and ICT

No 9 am ICT

Please be on time as this wod will take every bit of the class time. Enjoy!

CrossFit and ICT... same building 715 and 830 am

General WU: Coaches Choice

Specific WU: In 10 minutes, complete 3-5 reps/ movement and set up stations

WOD 1: 12 Days of CrossFit

1. 100 m run (exit sign)

2. Deadlift (225/165) (155/105)

3. c2b pullups/pullups/ ring rows

4. Pushup

5.T2B/ abmat situps

6.Burpee

7.BJ (24/20)

8. cal row

9. Bumper ground to Overhead (45/25)(25/15)

10 KBS (70/53)(53/35)

11. KB SDHP (70/53)(53/35)

12. cal assault bike

*PLEASE share a bar, box and KB*

Like the song the “12 Days of Christmas”, complete each exercise in ascending order then work back down, adding one exercise per round.