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WOD 12 DAYS OF XMAS *IT GOES LIKE THE SONG: 1, 2-1, 3-2-1, 4-3-2-1, ETC. 1 SQUAT CLEAN 115/75 (RX+

STRENGTH / FOUNDATION 14:00: 3X 10-14 TOP DOWN ALT. DB PRESS 10-14 BRIDGE DB FLOOR PRESS 16-20 BAND TRICEP PRESS

WOD 1 AMRAP 9:00: 3 C2B PULLUP (RX+ BAR MUP) 6 BOX JUMP OVER 24/20” (RX+ 30/24”) WOD 2 30-20-10,

WOD AMRAP 16:00: 8/7 CAL 8 SQUAT THRUST 8 WALL BALL 20/14, 10/9’ 8 MB DEAD BUG STRENGTH / FOUNDATION

STRENGTH / FOUNDATION 12X1:00: 2 CLEAN AND JERK OR 1 POWER SNATCH OR BOTH *ODD/EVEN WOD 15X1:00: EVERY MIN. COMPLETE

STRENGTH / FOUNDATION 12:00: 3 BOX SQUAT WOD 3 ROUNDS, 20:00 CAP: *BIKE METERS / MOD: 600M RUN 25 T2B

STRENGTH / FOUNDATION 12X1:00: 2 PRESS 3 BENTOVER ROW WOD 12-9-6-3-6-9-12-9-6-3, 15:00 CAP: THRUSTER 95/65 LATERAL BURPEE COOL DOWN

STRENGTH / FOUNDATION 12:00: 3 ARM BAR L/R 5 BIRDDOG L/R 5 REVERSE LEG LIFT L/R 5 CAT-COW 5 THORACIC

STRENGTH / FOUNDATION 10X1:00: SNATCH GRIP DEADLIFT + HANG POWER SNATCH + POWER SNATCH WOD AMRAP 10:00: 2 POWER CLEAN

WOD AMRAP 30:00: *METERS 20 STEPUP 24/20” 20 SA JERK LEFT 50/35 20 SPLIT SQUAT 20 SA JERK RIGHT 20