WOD 19 December 2013

19 Dec

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Level 2

“12 days of Christmas” complete the following like the song (1… 2+1… 3+2+1… etc.)
1 power snatch (40/30kg)
2 push press*
3 burpees
4 pull ups
5 toes-to-bar
6 push ups
7 air squats
8 deadlift*
9 box jump
10 wall balls (9/7kg)
11 kettlebell swings (24/16kg)
12 thrusters*

*same weight/barbell as power snatch

Level 3

“12 days of Christmas” complete the following like the song (1… 2+1… 3+2+1… etc.)
1 power snatch (40/30kg)
2 push press*
3 burpees
4 pull ups
5 toes-to-bar
6 push ups
7 air squats
8 deadlift*
9 box jump
10 wall balls (9/7kg)
11 kettlebell swings (24/16kg)
12 thrusters*

*same weight/barbell as power snatch

Links & News

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Sample weightlifting flexibility programme.

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