12 days of Christmas

Posted: December 23, 2014 by ollyoz in Uncategorized

“The 12 Days of Keelhaul”

*After completing the first movement follow the song….2 then 1, 3 then 2 then 1 etc.  There are 12 total rounds with one new movement being added each round. i.e. do 1 MU, then 2 HSPU + 1 MU, then 3 Box Jumps + 2 HSPU + 1 MU etc. The WOD is complete when 12 – 1 is complete.

1  Muscle Up
2  HSPU
3  Box Jumps 36/30″
4  Hang Squat Snatch @ 50/35kg
5  Bar Facing Burpees
6  Push Press @ 50/35kg
7  Walking Lunges
8  T2B
9  Wall Ball 9/ 6kg
10 C2B Pullups
11  Double Unders
12  Front Squats @ 100/70kg

For time.  Scale weights and movements as required – complete

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