Friday Wod 12.21.17

A.
Establish a 1RM
Bench Press

B.
“12 Days of Christmas”
1 – 200 Meter Run
2 – Front Squats 185/125#
3 – Muscle-Ups
4 – Toes to Bar
5 – DB Thrusters 45/30#
6 – Box Jump Overs 30/24#
7 – Burpees (Target)
8 – Wall Ball Shots 30/20#
9 – Kettlebell Swings 70/53#
10 – DB Push Press 45/30#
11 – GHD Sit-ups
12 – Manmakers 45/30#

Optional Second Session
Ideally Performed At Least 2 hours After Session Above
30 Minutes Low To Moderate Intensity
Run, Row, Bike, Or Ski
Or Any Combination of Above