Thursday 12.24.15

12 Days of Christmas

1 Snatch (165/115) Power or Squat

2 Bar muscle ups / chest 2 bar / pullups or ring rows (adv/Int/beg)

3 Hang Power Cleans (165/115)

4 over the bar burpees

5 calorie airdyne

6 Goble Squats (70/53)

7 calorie row

8 box jumps (24/20")

9 med ball slams

10 double unders

11 hollow rocks

12 turkish getups (26/18)

Scales:

Snatch = Overhead Squat

Cleans = med ball clean

pullups: either band or ring rows

double unders = 5 attempts