Monday, December 23rd

 In Workout of the Day


Main – WOD

Jucha’s Warm Up (No Measure)

15 pogo hops
15 air squats
15 toe touches
15 Iron Crosses
15 small shoulder circles (fwd)
15 large shoulder circles (fwd)
15 small shoulder circles (bkwd)
15 large shoulder circles (bkwd)
15 Michael Phelps Back Slaps
15 OH shoulder touches

Single leg squat and push up complex
5-4-3-2-1

12 Days Of Crossmas (Time)

For time:

1 Muscle-up
2 Burpees
3 HSPU
4 Box Jumps
5 Push Jerks
6 Front Squats
7 Deadlifts
8 Toes To Bar
9 Pull-ups
10 KB Swings
11 Air Squats
12 Double Unders
Rx =
115/75
30″/24″ Box Jumps
53/35 KB Swing
Unassisted Pull-ups
Muscle-Up OR 3 Pull-ups + 3 Dips = 1 Muscle-Up

Time Cap – 40:00

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