Outlaw- 12 days of Christmas WOD

December 23rd, 2012

Coach Joe has offered to open up the gym at 5am for any of the dedicated OCCFer’s to come and get their sweat on Christmas YES CHRISTMAS!!!!

Outlaw- 12 days of Christmas

*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 C&J, then 1 C&J + 2 MU, then 1 C&J + 2 MU + 3 Box Jumps, etc. The WOD is complete when the 12 Front Squats are completed.

1 Clean & Jerk @ 225/150#
2 Muscle-Ups
3 Box Jumps 36/30″
4 Hang Squat Snatch @ 115/75#
5 Bar Facing Burpees
6 Push Press @ 115/75#
7 Pistols (alternating)
8 T2B
9 Wall Ball 20/14#
10 C2B Pullups
11 HSPU
12 Front Squats @ 225/150# (no racks)

For time.

Notes: Clean & Jerk may be any style. HSPU are head to floor (no need for Regionals standard), and kipping is allowed. Racks ARE NOT allowed for Front Squats.

One Response to “Outlaw- 12 days of Christmas WOD”

  1. JOE says:

    Also at 6 and 7AM…