That time of year again kids! Our friends up north cooked up this nasty little number for a great tradition…Merry Christmas!!

Warm-up

 

12 HSPU or Regular Push Ups

11 OHS or Front Squats

10 Squat Jumps

9 Kipping pull ups or kip swings

8 Knees to Elbows

7 Clap or regular push ups

6 Sumo high pulls

5 Kettlebell Swings

4 Front Squats

3 Clean and jerks

2 Turkish Get up –

1 Thruster and the burpee.

 

WOD – 45 Min Hard Cap

“12 Days of CrossFit Southie“

1 Thruster in a Burpee (115, 80)

2 Turkish Get ups (1.5/1; one for each arm)

3 Front Squats (115,80)

4 Clean and Jerks (115,80)

5 GOLDEN SWINGS (1.5/1)

6 SDHP (115,80)

7 Clapping Pushups

8 Knee To Elbows

9 Kipping Pullups

10 Lords of Leaping (24,20)

11 Overhead Squats (115,80)

12 HSPU’s

 

Level 2 (95,65); (1/.75)

Level 1 (65, 35); (.75/.5)

 

For each day. you complete the # of reps and work your way down the list, just like the song. After completing the Thruster in a Burpee proceed to the next day. For example on day 5 you would do 5 kb swings, 4 clean and jerks, 3 front squats, 2 turkish get ups and a thruster in a burpee and then proceed on to day 6. This is a tough wod, we can substitute and scale to make it doable for everyone.

L2 (95/65)

L1 (65/35); can scale the HSPUs and Clapping Push Ups to Push Ups and the OHS to empty bar or PVC OHS

 

Extra Work

For 15 Minutes

1. 15/12 Cals Bike
2. 1 Heavy Deadlift (90-95%)
3. Rest