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

15:00-20:00 Transition to WOD

20:00-50:00 WOD

55:00-60:00 Cool-down

General Warm-up

3 rounds

Iron Crosses

Lying Quad Stretch

Thread the Needle

Kneeling Hip Flexor Stretch

WOD Prep

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

WOD:

12 Days of Christmas WOD (SEE NOTES)

Christmas in Cali (mix of thangs)

1 Rope Climb

2 Single DB Devils Squat Clean @50/35 (burpee, stand and complete squat clean, repeat on other side)

3 Front Squats @135/95

4 Hang Power Cleans @135/95

5 Pull-ups

6 Wall Balls @20/14

7 Burpees

8 Single KB Step-ups @53/35, 24/20”

9 Box Jumps @24/20”

10 Russian KB Swings @53/35

11 Toes to Bar

12 Clusters @135/95

MOVEMENT:

• Single DB Devil’s Squat Clean: burpee, stand and complete squat clean, repeat on other side

• Cluster: squat clean into a thruster

*FORMAT: done just like the song…do 1 Rope Climb, then 2 Devil’s Squat Cleans and 1 Rope Climb, then 3 Front Squats and 2 Devil’s Squat Cleans and 1 Rope Climb, then 4 Hang Power Cleans and 3 Front Squats and 2 Devil’s Squat Cleans and 1 Rope Climb…etc.

PACE GOAL: Enjoy Fitnessing with Friends

FOCUS:

• Holiday Cheer

STRATEGY:

• Survive

PARTNER OPTION:

• Same, but split reps as needed

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