PAUL

FYI:

Today is traditionally a busy day.  This workout takes up to a hour to complete,   PLEASE BE ON TIME, so that we can get the workout started on time.    3, 2, 1 will be called 10 minutes after the start of class.  It is going to be crowed and very hectic.      We will be using the front room as well as the main gym so any kids will have to stay in the kids room at all times.

WARM-UP:
3 rounds of Cindy
Dynamic Stretch
5 min. to move through the gym to warm-up the various movements in the workout.

WOD: 12 DAYS OF CrossFit

For Time:
1 Bear Complex 75/55                                  7 Pull-ups (Ring Rows 2/1)
2 Ring Muscle Ups  (Bar Dips 2/1)             8 Thrusters 75/55
3 Hang Squat Snatch 75/55                       9 Box Jumps 24/20
4 Hang Squat Cleans 75/55                       10 KB Swings 72/45
5 HSPU’s (Z Press)                                       11 Wallball 20/14
6 GHD Sit-ups                                                12 Burpee Broad Jump

Like the song the “12 Days of Christmas,” complete the exercises in descending order working back down to 1, adding one exercise per round. Like this: 1; 2-1; 3-2-1; 4-3-2-1; etc – for a total of 364 reps. Just sing the song in your head as you go. That will help you stay on track.

ICING:
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