Dec 20, 2011

12-21-11 WOD

12 Days of CrossFit includes:
1 pull-up
2 overhead squats
3 power cleans
400 m run
5 box jumps
6 push-ups
7 kb swings
8 deadlifts
9 sit-ups
10 burpees
11 double unders
12 front squats

**** We will perform this WOD like the song, "12 Days of Christmas" for example:
"on the first day of crossfit,
my coach made me do
1 pull-up in the gym

on the second day of crossfit,
my coach made me do
2 overhead squats
1 pull-up in the gym

on the third day of crossfit,
my coach made me do
3 power cleans
2 overhead squats
1 pull-up in the gym . . . etc, etc, etc"
Remember wear Christmas colors! Every person not sporting some kind of red/green combo gets 10 burpees for everyone in that class! 

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