Saturday. 12.24.16. “The Twelve Days of Christmas” Workout

MOB: 6 minute Dynamic Mobility with Coach.
REVIEW: Get barbell and stations sorted out.

C: For time: 12 Days of Christmas*
1 200m run
2 Power Cleans 155/105
3 OTB burpees (both feet over the bar at the same time)
4 Back Squats 155/105
5 Deadlifts 155/105
6 Pushups
7 Pullups
8 4-count mountain climbers
9 T2B
10 burpees to a target
11 C2B pullups
12 S2OH 155/105

*On the first round of Christmas, perform a 200m run
On the 2nd day, perform 2 Power Cleans and a 200m run
On the 3rd day, perform 3 OTB burpees, 2 Power Cleans and a 200m run,
On the 4th day, perform 4 Back Squats, 3 OTB burpees, 2 Power Cleans, and a 200m run
On the 5th day… you get the picture. Go to 12!

Option 1: Weight of choice. *Defer to your most difficult movement when choosing load for the day.
Option 2: Weight of choice, subs of choice.
Option 3: 100m runs. Weight of choice, subs of choice.

PWMOB: Full body rollout.

TNT:
1 200m run
2 RKB swings
3 OTKB burpees (both feet over the KB at the same time)
4 Goblet Squats
5 KB Deadlifts
6 Pushups
7 Pullups
8 4-count mountain climbers
9 T2B
10 burpees to a target
11 C2B pullups
12 KB S2OH

Advanced: 11 muscle ups
Endurance: 115/75

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