Part A:
400M row
20 DB thruster 45/25
30 burpees
15 DB thruster
20 burpees
10 DB thruster
400M row
Part B:
Shoulder and hip mobility
Power Program:
| SQUAT | BENCH | DL |
| 3x3 @70% | 3x3 @70% | 3x3 @70% |
Today's Workout (WOD):
Featured
*Please note, classes at 8:30,10:00, noon, and 3:30 only.
This WOD is performed as the song would go;
On the first day of Christmas my CossFit gave to me:
1 snatch, on the second day of Christmas my CrossFit gave to me 2 HSPU and 1 Snatch, on the third day of Christmas my CrossFit gave to me 3 Burpees, 2 HSPU, 1 snatch... "
All the way to 12 Two Arm Devil's Press and back down
1. Snatches 135/95
2. Strict HSPU
3. Burpees over the bar
4. Push Jerks 135/95
5. Cleans 135/95
6. KBS 2/1.5
7. Push Ups
8. Jumping Lunges
9. C2Bs
10. Wall Balls
11. Toes To Bar
12. Devil Press 50/35