WOD: Saturday 231223

It Christmas! Have a great weekend everyone!

• Coaching Notes

Today, we are tackling our “12 Days of Fitness”! This is always a fun and challenging workout with some being more so than others, but today should be a good mix of being challenge, while also allowing you to complete this and get through it within an hour long class setting. The goal today is to have the workout feel flowy as we have included a gymnastics complex at the start of the workout and a barbell complex in the middle of the workout before finishing off the workout with a more traditional movement scheme to flow through the workout. Please note that it will feel fast until you hit the round of 8 and then the workout starts to get a lot longer once we get to the round of 9-10-11-12. Have fun with the Burpee Simon Says and get athletes nice and primed today for the movements to come.

metcon: "12 Days of Fitness"

For time:

1 Burpee Bar Muscle-up

2 Strict Pull-ups

3 Burpee Bar Touches

4 Push-ups

5 Push Press, 115/75 lbs

6 Front Rack Reverse Lunges, 115/75 lbs

7 Hang Power Cleans, 115/75 lbs

8 Deadlifts, 115/75 lbs

9 Box Jumps, 24/20 in

10 Wall Balls, 20/14 lbs, 10/9 ft

11 Power Snatches, 115/75 lbs

12 Wall Walks Perform just as the

"12 Days of Christmas" song is sung.

Complete the 1st exercise, then the 2nd and 1st, then 3rd, 2nd and 1st, etc...until all the movements have been completed.

Time Domain: 25:00-35:00 minutes

Time Cap: 40:00 minutes

Primary Objective: Have fun, enjoy some fitness with the community and achieve your best time possible

Secondary Objective: Minimize transitions and work into a flow with these movements as we have included a barbell complex and a gymnastics complex to help this workout flow and stay moving quickly.

accessories:

Prep the chimney for Santa Clause