Sunday the 30th

4
I.
Every 2 minutes, (8 sets):
Deadlift
Set 1 – 8 reps @ 55%
Set 2 – 6 reps @ 65%
Set 3 – 4 reps @ 75%
Set 4 – 2 reps @ 85%
Set 5 – 1 rep @ 90%
Set 6 – 1 rep @ 95%
Set 7 – 1 rep @ 101%
Set 8 – 1 rep @ 101-105%
II.
“12 Days of Thankfulness”
1 100 Meter Run
2 HSPU
3 Dumbbell Thrusters (55/35 lbs)
4 Burpee Box Jumps (24″/20″)
5 Stand-ups (25#)
6 Pull-Ups
7 Kettlebell Swings (32/24 kg)
8 Single-Arm DB or KB Snatches (4 each arm)
9 Toes to Bar
10 Walking Lunges with Dumbbells (55/35 lbs)
11 Ring Dips
12 Man-Makers (55/35 lb DBs)

Follow the movements to the tune of the song 12 days of Christmas. It’ll go like this:
1 – 100m Run
2 – 2 HSPU, 100m Run
3 – 3 DB Thrusters, 2 HSPU, 100m Run
4 – 4 B. Box Jumps, 3 DB Thrusters, 2 HSPU, 100m Run
. . . and so on.

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Filed under benchmark, challenge, chipper, crossfit, fitness, strength & conditioning, WOD

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