MGW

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This is a tough WOD…if you are up for a challenge complete it by yourself OR otherwise complete it with a partner, alternating as needed. Rule – both partners must work on any given movement. i.e. one cannot always miss the snatches!

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This WOD is completed like the song “The 12 Days of Christmas”. Example: Complete 1 Snatch; then 2  Clean & Jerk and 1 Snatch; then 3 Hang Power Cleans, 2 Clean & Jerk, and 1 Snatch…etc.

“The 12 Day’s of Christmas Box WOD” –

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1 Snatch (61 kg / 43 kg)

2 Clean & Jerk (61 kg / 43 kg)

3 Hang Power Cleans (61 / 43 kg)

4 Front Squats (61 / 43 kg)

5 C2B Pull-ups

6 Pistols (alternating sides)

7 KB Swings (32 kg / 24 kg)

8 HR Burpees

9 Over the Box, Box Jumps (61 cm/51 cm)

10 T2B

11 Thrusters (61 kg / 43 kg)

12 Muscle-up’s

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For those of you on holiday, The Holiday Version for “The 12 Days of Christmas Hol WOD”:

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1 x10 m of HS Walking OR Hold a HS for 20 sec at the wall

2 Squat Jumps (squat and jump as high as you can)

3 HSPU’s

4 x20 m shuttles sprints (i.e. 80 m in total)

5 Pull-ups

6 Pistols (alternating sides)

7 HR Push-up’s

8 HR Burpees

9 Box Jumps (61 cm/51 cm) – use a chair or a bench if you need to

10 T2B – if you cannot find something to hold onto then do sit-ups

11 Air squats

12 Burpee HSPU’s (i.e. lie flat, kickup into a HS at the wall, perform one strict/kipping HSPU then return to the start)

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Score = Time

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Cool-down/Trigger Ball/Foam Roll/Stretch

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Featured Image – Dave popped in to take class while in town visiting.