Wednesday WOD – 12 Days of CrossFit

30 Dec

A) Mobility

Hip Capsule - 2 Mins each side

B) Warm Up

Run 400m

Inchworm 25m

Wall Balls x 10

Groiner 25m

Burpees x 10

C) WOD - 12 Days of CrossFit

12 Rounds for time of:

1 Squat Snatch (65/45kg)

2 Box Jump (40/30")

3 Push Press (65/45kg)

4 Burpees Over Barbell

5 Hang Power Cleans (65/45kg)

6 Strict HSPU (if you start strict do not then resort to kipping) - scaled 2 x Wall Walks

7 Front Squats (65/45kg)

8 Floor Wipers (65/45kg) - touch both plates = 1 rep

9 American Kettlebell Swings (32/24kg)

10 Alternating Front Rack Lunges (65/45kg)

11 Wall Balls (9/7kg)

12(0) Double Unders

D) Core (if you complete WOD)

2 Rounds of...

20 x Weighted V Ups

20 x RDL (65/45kg)

20 x OH Plate Sit Ups

20 x Barbell Bridge Ups (65/45kg)

E) Power Hour

Enjoy your final moments of 2014

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