Tuesday, December 24, 2013


warmup- bergener
skill/strength- tech on wod
wod- 12 days of CrossFit:
12 rft
1 snatch
2 box jumps
3 push presses
4 ttb
5 hang power cleans
6 hr pushups
7 deadlifts
8 second handstand hold
9 kb swings
10 air squats
11 thrusters
12 ounce beer
Start with the 1 snatch. Next round is 2 box jumps and 1 snatch. Next round is 3 push presses, 2 box jumps and 1 snatch. Down the line till last round is drink a beer then perform 11 thrusters and so on down the line!

cooldown- pictures

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