Friday, December 16, 2011

Friday WOD


12 Pains of Christmas

1 push jerk (95#/55#)
2 shoulder presses
3 push presses
4 knees to elbows
5 burpees
6 dead hang pullups
7 sumo deadlift high pulls
8 wall balls (20#)
9 ring dips
10 thrusters
11 v-ups
12 box jumps

starting with the push jerk, complete assigned reps for each exercise and the ones above it. e.g.:
1 push jerk
2 shoulder presses, 1 push jerk
3 push presses, 2 shoulder presses, 1 push jerk
4 KTEs, 3 push presses, 2 shoulder presses, 1 push jerk
... and so on

2 comments:

MIke McK said...

Fun WOD --- right up to thrusters, then the crying starts

Honi-Jo said...

What he said