“12 DAYS OF FITMAS WOD”
For Time:
1- 100m Run / 100m Row **
2- Power Cleans (185/125) (or 75% of 1RM)
3- Burpees to Plate (45/35)
4- DB Push Press (50/35)
5- Toes To Bar
6- Handstand Push-ups
7- Plate Ground To Overhead (45/35)
8- Wall Balls (20/14)
9- Deadlifts (185/125)
10- Alt Walking Lunges
11- DB Thrusters (50/35)
12- Bar Muscle-ups
**Half the class will begin with the run, the other half will begin with the row. You will switch each round. At the end, you should have completed 6 rounds of running, 6 rounds of rowing.
-The workout is performed just like the Holiday Song:
1
2+1
3+2+1
4+3+2+1
5+4+3+2+1
6+5+4+3+2+1
7+6+5+4+3+2+1
8+7+6+5+4+3+2+1
9+8+7+6+5+4+3+2+1
10+9+8+7+6+5+4+3+2+1
11+10+9+8+7+6+5+4+3+2+1
12+11+10+9+8+7+6+5+4+3+2+1
-12 total rounds should be completed, adding a day (movement) to each round.