The 10 Days of Christmas

EQUIP: DB’s, Barbell, Box, Plate, Pull-Up Bar, Wall Space, Rings

WARM-UP:

*Active Stretch

*400m Run/ Row

*5 x Renegade Row (DB Push-Up + Row R + Row L)

*5 x DB Squat Clean  + 5 ea. x OH DB Lunge

*5 x Burpee  + 5 x Strict Pull-Up

*5 ea. x Handstand Shoulder Tap (mod: @ box)

-then: self-directed movement specific warm-up for WOD 

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Only 10 days until Christmas (if you count today as 1 day), so…

“The 10 Days of Christmas” -

*Conduct this WOD in the same manner in which the carol, “The 12 Days of Christmas,” is sung:

-Add one new movement assignment to the set with each new round

-Perform the movements sequentially in reverse order each round (highest reps down to lowest reps)

-For example (5th Round): 5 x E + 4 x D + 3 x C + 2 x B + 1 x A

Complete For Time -

1 x Muscle-Up (sub: 5 Ring Dip + 5 Ring Row) OR 100m DB Run (Athlete’s Choice!)

2 x DB Man Maker (c: 25’s/20’s, p: 20’s/15’s, f: 15’s/10’s)

3 x Squat Clean (c: 155/115, p: 135/95, f: 95/65)

4 x Burpee Box Jump (24/20)

5 x Burpee Pull-Up

6 ea. x OH Plate Step-Up (45/25)(24/20)

7 x OH Plate Sit-Up (45/25)

8 ea. x DB Hang Split Squat Snatch (c: 25’s/20’s, p: 20’s/15’s, f: 15’s/10’s)

9 x Evil Wheel Clean & Jerk (c: 155/115, p: 135/95, f: 95/65)

10 x Wall Walk