12 Days of Christmas WOD 131223

Gean is coercing (guilting) some of us to do 2 WODs today... 

Warm-up

Stretch

Run 400m

2 rounds of:

   1 Deadlift

   1 shoulder press

   1 front squat

   2 Toes-to-Bar

   2 Hanging Power Clean (HPC)

   2 Jerk

   2 Box Jump

   2 KBS

   2 Sit ups

   2 Pull ups

   2 Squats

WOD

4 rounds of:

   1 Deadlift 225#

   2 Shoulder press 135#

   3 Front Squat 135#

   4 Toes-to-Bar (TTB)

   5 Hanging Power Clean (HPC) 135#

   6 Jerk 135#

   7 Box Jump

   8 Kettle Bell Swing (KBS)

   9 Sit ups

   10 Pull ups

   11 Squats

   .12 mile run (~200m)

Notes:

Odd rounds performed 1..12

Even rounds performed 12..1

   Round 1: 1 Deadlift, 2 Shoulder Press, … , .12 mile run

   Round 2: .12 ile run, 11 Squats, ... , 1 Deadlift

   Round 3: 1 Deadlift, 2 Shoulder Press, … , .12 mile run

   Round 4: .12 ile run, 11 Squats, ... , 1 Deadlift