Dec 25

Wednesday, December 26, 2012

"12 Days of Christmas" 1 clean 225/145 2 box jumps 28/24" 3 slam balls 40/25 4 chest to bar pullups 5 burpees 6 toes to bar 7 hand-release pushups 8 OH plate lunges 45/25 9 sumo-deadlift high pulls 70/55 (barbell) 10 wall balls 20/14 to 10' target 11 double unders 12 double KB russian swings 55/35 This WOD is performed in a pyramid style, just like the song.  Ex. Do 1 clean, then 2 box jumps and 1 clean, 3 slam balls, 2 box jumps and 1 clean, etc.

Merry Christmas to you all!  We love and appreciate everyone of you.  We hope you had a wonderful day with family, celebrating the birth of our Savior, Jesus Christ! Thank you for being part of the community at CrossFit 417! Reminder: No 5am WOD.  Christmas Party at the gym on Friday at 8pm-Everyone's invited!

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