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Components

12 Days of Christmas

Settings

Workout

Saturday

Warm-up

15 mins

Dynamic Warm-up

Metcon

12 Days of Christmas (Time)

1 SDHP (75/55)
2 Thrusters (75/55)
3 Push Press (75/55)
4 Power Cleans (75/55)
5 Power Snatches (75/55)
6 KBS (1.5/1)
7 Pull-ups
8 K2E
9 Box Jumps (24/20)
10 DU
11 Burpees
12 OH Lunge (45/25 plate)

*Complete each movement in ascending order then work back down, adding one movement per round

For Example: 1 SDHP, 2 Thursters, 1 SDHP, 3 PP, 2 Thrusters, 1 SDHP…

*35 min time cap

Want to see some of these movements in action? Check out our .

Whiteboard:

Saturday, December 19, 2015

Male Clients

1

Brandon
Shuck

9:30 AM

15:28

2

Cory
McCleaf

9:30 AM

17:07

3

John
Tysinger

8:30 AM

19:52

4

Tyler
Johnson

8:30 AM

23:23

5

Jason
Cansler

9:30 AM

24:52

6

Rek
Soh

8:30 AM

25:53

F,U,! F.U! freaking DUs

7

Andrew
Ross

8:30 AM

27:08

Strict pull-up... It's all I have to work with...

8

Young
Kim

9:30 AM

30:27

9

Gary
Sunstrom

9:30 AM

31:45

Female Clients

1

Michelle
Shuck

8:30 AM

26:55

2

Jessica
Selecky

9:30 AM

27:01

Yeah metcons...no.

3

Julianne
Gabriel

8:30 AM

35:00

cap

3

Kelci
Peterson

8:30 AM

35:00

cap

4

Michelle
Perno

8:30 AM

23:58

55#, ring rows, knee ups, singles

5

Stephanie
Tysinger

8:30 AM

26:30

hang power snatches, ring rows/band pu

6

Suzanne
Smith

8:30 AM

27:35

rx except du:(

7

Jhezielle
Fiscus

9:30 AM

29:27

purple band pull ups

8

Corey
Knight

8:30 AM

34:05

45#, Rx kb, knee ups on bar, 2x su

9

Brittany
Dirmann

9:30 AM

34:45

RX except knee raises & ring rows