Monday, 10 December, 2018

Monday, 10 December, 2018

Warm-Up

2x
10 PVC PT
10 PVC ATW
10 Kip Swings
10 Air Squats
10 Box Step ups
1 Lap Hip Openers

WOD

Sam's 12 Days of Christmas

1 Sumo Deadlift High-pull, 75/55 lbs 2 Thrusters, 75/55 lbs 3 Push Press, 75/55 lbs 4 Power Cleans, 75/55 lbs 5 Power Snatches, 75/55 lbs 6 Kettlebell Swings, 53/35 lbs 7 Pull-ups 8 Knees To Elbows 9 Box Jumps, 24/20 in 10 Double Unders 11 Burpees 12 Overhead Walking Lunges, 45/25 lbs

Completed in the style of 12 days of Christmas. The Overhead Walking Lunges should be completed with a plate and not a bar.

* Today is long time Centurion athlete Sam Alkire's last WOD at the box. We wish him great success in all he does moving forward!