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Christmas EVE

December 24, 2018

Warm up 

Coach Led 

 

Strength / Skill

Deadlifts 5 sets, 3-5 reps, rest bt sets 

 

Workout of the Day 

  • For Time

  • 1 Sumo Deadlift High-Pull (75/55 lb)

  • 2 Thrusters (75/55 lb)

  • 3 Push Press (75/55 lb)

  • 4 Power Cleans (75/55 lb)

  • 5 Power Snatches (75/55 lb)

  • 6 Kettlebell Swings (53/35 lb)

  • 7 Pull-Ups

  • 8 Knees-to-Elbows

  • 9 Box Jumps (24/20 in)

  • 10 Double-Unders

  • 11 Burpees

  • 12 Overhead  Lunges (45/25 lb Plate)

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    Like the song the “12 Days of Christmas,” complete each exercise in ascending order then work back down to 1, adding one exercise per round. Like this: 1, then 2-1, then 3-2-1, then 4-3-2-1, etc. – all the way to 12-11-10-9-8-7-6-5-4-3-2-1 – for a total of 364 reps.

     

     

     

     

     

     

     

     

     

     

     

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