Thursday 091224 WOD

"12 Days of CrossFit"

1-Clean & Jerk (#135/#95)

2-Deadlift (#135/#95)

3-Burpees

4-Pull-ups

5-Box Jumps

6-Wall-shots (#20/#14)

7-Kettlebell Swings (1.5 pood/1 pood)

8-Ring Dips

9-Push-ups

10-Sit-ups

11-Back extensions

12-Front Squats (#135/#95)

!

Performed just like the song 12 Days of Christmas -1 C and J,2 Deadlifts, 1 C and J,3 Burpees, 2 Deadlifts, 1 C and J and on till you get to the last round staring with 12 Front Squats all the way down to 1 clean and jerk.