Mobility:
“Upper Body” Mobility Routine.

MetCon: 5RFT
30 Double Unders (10 TU)
20 KB swings 24/16kg
10 (5+5) KB Front Rack Lunges 24/16kg

*Ask coach for MOD

 

Endurance:

“12 Days of Christmas” WOD

 

• For Time
• 1 Sumo Deadlift High-Pull (35/25kg)
• 2 Thrusters (35/25kg)
• 3 Push Press (35/25kg)
• 4 Power Cleans (35/25kg)
• 5 Power Snatches (35/25kg)
• 6 Kettlebell Swings (24/16 kg)
• 7 Pull-Ups
• 8 Knees-to-Elbows
• 9 Box Jumps (60/50cm)
• 10 Double-Unders
• 11 Burpees
• 12 Overhead Walking Lunges (20/10 kg Plate)

Like the song the “12 Days of Christmas,” complete each exercise in ascending order then work back down to 1, adding one exercise per round. Like this: 1; 2-1; 3-2-1; 4-3-2-1; etc – for a total of 364 reps.