0:00-15:00 General/Specific Warm-up

15:00-20:00 Transition to Endurance

20:00-50:00 Endurance

55:00-60:00 Cool-down

General Warm-up

3 rounds

Iron Crosses

Lying Quad Stretch

Thread the Needle

Kneeling Hip Flexor Stretch

Endurance Prep

2-3 rounds of 3-5 Reps of 4-6 movements

Endurance:

12 Days of Christmas WOD (SEE NOTES)

SnowBell Fight (DB Only)

1 100m Single DB Farmer’s Carry

2 Single DB Devil’s Press

3 Single DB Curls per arm

4 Alt. DB Snatch

5 Burpee over DB

6 Single DB Shoulder to Overhead

7 Single DB Hang Cleans

8 Single DB Bent Over Rows

9 DB Goblet Squats

10 Single Arm DB Swings

11 Single DB Lunges (hold DB wherever)

12 DB Turkish Get-ups

*FORMAT: done just like the song…do 100m Carry, then 2 Devil’s Press and 100m Carry, then 3 Curls and 2 Devils Press and 100m Carry, then 4 Snatch and 3 Curls and 2 Devils Press and 100m Carry…etc.

PACE GOAL: Enjoy Fitnessing with Friends

FOCUS:

• Holiday Cheer

STRATEGY:

• Survive

• Switch hands whenever you want, same weights for all movements

WEATHER CONSIDERATIONS:

• If the weather is too cold or bad then you can change the carry to a 100ft (25ft zones) DB drag bear crawl (VIDEO)

PARTNER OPTION:

• Same, but split reps as needed

CLICK THE LINK FOR LEVELS AND OTHER OPTIONS: https://www.beyondstrengthendurance.com/12dayswods