12/23/2011

The challenge is right around the corner, click the goose challenge button to the right to sign up.

Warm Up:

Tabata run — speed 8, incline 8

Xfit WOD:

“12 Days of Christmas”

1 wall climber
2 Thrusters – 75lbs/45lbs
3 Wall Ball – 20lbs/14lbs – 10’/9′ target
4 Box Jumps – 30″/24″ (step up allowed)
5 Hang Cleans – 75lbs./45lbs.
6 Jumping lunges (jump R, jump L = 1 rep)
7 Sit ups
8 Broad jumps (must jump at least 4′)
9 Double Unders (single skips allowed, 27 skips)
10 Push ups
11 Deadlift – 135lbs/95lbs
12 Triple burpee (1 squat, 1 squat thruster, 1 burpee)

You do this workout like the song; 1 wall climber: 2 thursters, 1 wall climber; 3 wall balls, 2 thrusters, 1 wall climber; continue until you run down from 12 triple burpee.

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