WOD: Friday

Coastal CrossFit News December 19, 2013

The Twelve Days of Christmas

Today’s WOD will be performed in the order of “The Twelve Days of Christmas” song. This is our last big session for the year, so fire up and make the effort to come in and have a go at a fun WOD.

The movements will be drawn out randomly at the 5.00am session to determine the order in which they are performed and a suitable cut off will be chosen. The movements are:
Kettlebell Swings 24/16kg
Strict Pull-ups
Evil Wheels
Power Cleans 60/40kg
Double-unders x 10
Front Squat 60/40kg
Ball Slams
Box Jump 24/20″
Deadlift 60/40kg
Burpees
Step-up 24/20′” 20/15kg (each leg)
Paralette Shoot Through

Post time to comments.

Well done to Mitchell for hitting 20 reps at 140kg in the last week of our cycle of 20’s.

chris

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