Wednesday, December 24th

Remember guys only morning classes today! 6 am / 7am / 9:30am

Today's WOD: "The Nightmare Before Christmas"

**Dynamic Warm Up**

*12 days of Christmas style*

*After completing the first movement go back to 1 and begin again adding a new movement each round. There are 12 total rounds with one new movement being added each round. I.E. do 1 Clean, then 1 Clean + 2 HSPU, then 1 Clean + 2 HSPU + 3 Front Squats, etc.

The WOD is complete when the 12 Thrusters are completed.

- 1 Full Clean (135/95)

- 2 Push press (135/95)

- 3 Front Squats (135/95)

- 4 Hand Stand Push Ups

- 5 Box Jumps 24/20

- 6 Wall Balls (20/15)

- 7 Pull ups

- 8 Push Ups

- 9 Ab mat sit ups

- 10 Toes to Bar

- 11 Deadlifts (135/95)

- 12 Thrusters (135/95)

For time.

 

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Joe Fraser

Joe Fraser is co-owner and head programmer of Iron Strong Athletics LLC, home of Iron Crossfit North Brunswick. He is a Crossfit Level 1 Trainer, Crossfit Kids Certified and a NASM Certified Personal Trainer.