WOD and Fundamentals/Masters Classes Tuesday 12/24/13

More evidence Santa is into working out just like you!  Here he is discovering CrossFit.


WOD

We will be doing a long "12 Days of Christmas" workout.  Details of movements and such will be given in class tomorrow.  The workout will run like the "12 Days of Christmas Song":

1 – 300 Meter Row
2 – Power Cleans (135/95 lb.)
3 – Ring Dips
4 – Dumbbell Ground to Overhead (45/30 lb.)
5 – Burpees
6 – Toes to Bar
7 – Push-ups
8 – Box Jumps
9 – Kettlebell Swings (32/24 kg)
10 – Pull-ups
11 – Front Squats (135/95 lb.)
12 – Shoulder to Overhead (135/95 lb.)

There will be 12 movements/12 rounds.  Each round you add a new movement.  After completing the new movement go backwards through the movements already performed.  I.E. do 1 Clean, then 2 Push-ups + 1 clean, then 3 Front Squats + 2 Push-ups + 1 clean, etc until all 12 rounds/movements are completed.