12 Days of Christmas/ AM Only WOD

Sant lifts Wednesday December 24, 2014

WOD 12 Days of Christmas

40 min Cap 1 Deadlift 75/55/35 2 Hang Power Cleans 3 Front Squats 4 Shoulder Press 5 Back Squats 6 Push Press 7 Thrusters 8 Squat Cleans 9 Push Jerks 10 Hang Power Snatches 11 Overhead Squats 12 SDHP

As the song goes you will perform each movement and then go backwards completing the rep scheme for the previous movement until you have gone through all 12 days. 1 Deadlift, 2 HPC/1 Deadlift, 3 FSQ/2 HPC/1 Deadlift,... Sing the song in your head and work accordingly

Skill/Strength: WOD overview Station Set Up

Warm Up: 400 m Row Then EMOM Snatch Balance w/Empty bar or PVC Wall Walks Burpee Pull Ups Ball Slams Jumping Lunges

8:00 Beetle Rx 28:10 Theee People's Coach Rx 38:26 John Mc Rx 32:27 Russ RX 34:16 Marianne 25/ 34:51 Jerry Rx 35:30 Kate 30/ 37:00 Adrian Rx 38:58 Maria 45/ 39:35 Melissa 30/ 30:23 Matt Rx 42:24 Katie Rx 31:44 Jenny Rx 28:47 Mercedes Rx 12 days +6 (d) John V 65/ ? Denni$ Rx 37:28 Kevin Rx 28:18 Estela 35/ 11 days Andy 35/ 28:47 Eddie Rx 30:12 Mike Rx+95/75/ 40:00+ Grande Rx 34:44 Vin Rx 12 days +11 (d)

9:00 Ashley Rx 27:03 Chris Rx 33:38 9-Lives Rx 37:27 Sam Rx 20:40 Mark 65/ 42:30 Lisa RX 34:51 Matt H. Rx 38:11 Joe C. 45/ 38:47 Jeff Rx 41:08 Dan B Rx 28:59 Sara 45/ 33:50 Lindsey Rx 37:49

10:00 Catie Rx 39:32 Mo Rx 37:40 Mimi 35/ 39:22 Matt Rx 11 days +5(d) Matt B Rx 50:58 Jesse Rx 38:26 Hannah Rx 47:24 Kevin S. Rx 43:53 Maggie RX 48:20 Mallory Rx 33:39

11:00 Ed O' Rx 31:08 Christine Rx 48:54 Joanna Rx 40:58 MKC Rx 43:03 Dawn Rx 43:11