Main – WOD

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Warm-up

(No Measure)

500M Row

20M inch worm

20M high knees

20M bum kickers

20M toy solider

3 behind the head press

3 overhead squats (1/4, 1/2, Full)

Skills

Snatch

Metcon

Metcon (Time)

“12 Days of Christmas”

Just like the Christmas carol you complete the next movement and repeat all of the previous movements.

1 Handstand

2 Box Jumps 30″/24″

3 Dumbbell Squat Clean (Heavy)

4 KB Swings 55/35#

5 Dips

6 Double Unders

7 Deadlifts 185/95#

8 Russian Lunges

9 Toes to Bar

10 Hand release push ups

11 Burpees

12 Man Makers