Complete 5 cycles:
DB Bent Over Row 8-10 reps
rest 45 sec.
Max effort Toes to Bar (strict)
rest 45 sec.
Hip Extension 10 reps
rest 45 sec.
50/60 sec. Double-unders
rest 45 sec.
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WOD: Thursday
For those that aren’t aware – CrossFitters that don’t turn up for the 12 Days of Christmas workout are immediately placed onto the naughty list! The 12 Days of Christmas For time: 1. Run 200m 2. Bar Muscle-ups 3. Hang Cleans 60/40kg 4. Box Step-overs 20/15kg (20″) 5. Toes to Bar 6. Parallette Shoot Through 7. C2B Pull-ups 8. KB Swings 32/24kg 9. Burpees 10. Overhead Lunge 20/15kg 11. Wall Ball 10/6kg 12. Shoulder to Overhead 60/40kg This workout is performed as per the song “The 12 Days of Christmas”, so it’s 1, then 2,1, then 3,2,1 then 4,3,2,1 etc. This is obviously a long one so feel free to get into the gym early and get started on warming up so that you have the best shot at getting through the workout!