OPEN BOX 26.12.18

PERFORMANCE

CONDITIONING

“12 Days of Christmas”

For time:

1  Ring Mu/BMU/ C2B Pullup

2 Power Clean 155/105

3 HSPU

4 Box Jumps 24/20

5 Deadlifts 155/105

6 Hang DB Snatch 50/35*

7 Hand Release Pushups

8 Front Rack Walking Lunges 50/35 **

9 Burpees Over the Bar

10 Bike Calories/Calorie Row

11 Wallball Shots 20/14

12 Toes to Bar


CAP30


You must perform this workout like the song;

1

1+2

1+2+3

until you complete the 12 Rounds.


* Perform 3 reps with each arm

** Use a single DB or KB


FITNESS

CONDITIONING

EMOM30

Min1: Max Calorie Row

Min2: Rest

Min3: Max Bumper G2OH 25/15

Min4: Rest

Min5: Max Box Jumps 24/20

Min6: Rest