Warm Up
Dynamic joint warm-up and full body stretch
Review WOD movements + scaling options and warm-up some DB + Gymnastics movements to prepare for WOD.
A. 12 Days of Christmas 24/25
Like the song the “12 Days of Christmas”: 1, 2-1, 3-2-1, 4-3-2-1, etc.
1 Bar Muscle-Up
2 Dumbbell Thrusters @ 50/35 lbs
3 Dual Dumbbell Hang Power Cleans @ 50/35 lbs
4 Dumbbell Deadlifts @ 50/35 lbs
5 Ring Dips
6 Alternating One-Arm Dumbbell Snatches @ 50/35 lbs
7 Toes to Bars
8 Goblet Lunges @ 50/35 lbs
9 Hand Release Push-Ups
10 Wall Ball Shots @ 20/14 lbs
11 Chest-to-Bar Pull-Ups
12 Devil’s Presses @ 50/35 lbs
Cool down
4-5 min easy aerobic cool down / flush
Roll out, Stretch, Mobilize, Socialize
