• Javier Becerra

WOD-12.23.19

WARM UP

Barbell Complex x 2-3 sets: Romanian Deadlifts x 3 Bent-Over Row x 3 Muscle Cleans x 3 Thrusters x 3 Back Rack Alternating Reverse Lunges x 6 Rest as needed. 

Then....

FIREFIT 12 DAYS OF CHRISTMAS WOD

1 BEAR Complex #95/65

2 Rope Climbs

3 Burpees Over the Bar

4 T2B / K2E 

50ft Sled Push

6 Push Ups or HSPU

7 Pull Ups 

8 Goblet Squats

9 KB Swings

10 Deadlifts #175/115

11 Wall Balls #20/14

12 BEAR Crawls*

* 50ft = 1 Bear Crawl 

EX:

1 Bear Complex

2 Rope Climbs + 1 Bear Complex

3 Burpees + 2 Rope Climbs + 1 Bear Complex

4 T2B.......

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