12 Days of Crossfit Southie

Dec 20th, 2013

Category: Competitor

12 Days of Crossfit Southie

Melissa

Melissa

Warm-Up
Perform with general class

WOD (45 minutes)
12 Days of CrossFit Southie
1 Thruster in a Burpee (115, 80
)2 Turkish Get ups (1.5/1; one for each arm)
3 Front Squats (115,80)
4 Clean and Jerks (115,80)
5 GOLDEN SWINGS (1.5/1)
6 SDHP (115,80)
7 Clapping Pushups
8 Knee To Elbows
9 Kipping Pullups
10 Lords of Leaping (24,20)
11 Overhead Squats (115,80)
12 HSPU’s

For each day. you complete the # of reps and work your way down the list, just like the song. After completing the Thruster in a Burpee proceed to the next day. For example on day 5 you would do 5 kb swings, 4 clean and jerks, 3 front squats, 2 turkish get ups and a thruster in a burpee and then proceed on to day 6. This is a tough wod, we can substitute and scale to make it doable for everyone.

DISCUSSION 2 Comments

  1. Crowley 12/20/2013 at 7:55 pm

    35:59rx

  2. Crowley 12/20/2013 at 7:55 pm

    35:59rx