Workout of the Day – December 23 2016
LIFT:
Power Clean – 3 RM
WOD:
The 12 Days of Christmas
On the first day of Christmas my true love gave to me 1 Muscle up
On the second day of Christmas my true love gave to me 2 HSPU and 1 MU
On the third day of Christmas my true love gave to me 3 T2B, 2 HSPU and 1 MU.
On the fourth day of Christmas my true love gave to me 4 pistols, 3 T2B, 2 HSPU and 1 MU.
On the fifth day of Christmas my true love gave to me 5 Ring rows, 4 pistols, 3 T2B, 2 HSPU and 1 MU.
On the sixth day of Christmas my true love gave to me 6 Goblet squats @ 32/24 kg, 5 Ring rows, 4 pistols, 3 T2B, 2 HSPU and 1 MU.
On the seventh day of Christmas my true love gave to me 7 Ball slams @ 20/15, 6 Goblet squats, 5 Ring rows, 4 pistols, 3 T2B, 2 HSPU and 1 MU.
On the eighth day of Christmas my true love gave to me 8 Pull ups, 7 Ball slams, 6 Goblet squats, 5 Ring rows, 4 pistols, 3 T2B, 2 HSPU and 1 MU.
On the ninth day of Christmas my true love gave to me 9 KB Swings @ 32/24 kg, 8 Pull ups, 7 Ball slams, 6 Goblet squats, 5 Ring rows, 4 pistols, 3 T2B, 2 HSPU and 1 MU.
On the tenth day of Christmas my true love gave to me 10 Box Jump @ 24/20″, 9 KB Swings, 8 Pull ups, 7 Ball slams, 6 Goblet squats, 5 Ring rows, 4 pistols, 3 T2B, 2 HSPU and 1 MU.
On the eleventh day of Christmas my true love gave to me 11 Deadlift @ 185/165, 10 Box Jump, 9 KB Swings, 8 Pull ups, 7 Ball slams, 6 Goblet squats, 5 Ring rows, 4 pistols, 3 T2B, 2 HSPU and 1 MU.
On the twelfth day of Christmas my true love gave to me 12 Calories on the Assault bike, 11 Deadlift, 10 Box Jump, 9 KB Swings, 8 Pull ups, 7 Ball slams, 6 Goblet squats, 5 Ring rows, 4 pistols, 3 T2B, 2 HSPU and 1 MU.
