12 Days of Christmas Body Weight Style

Warm-up:

Run 200m
3 Rounds of:

 

  1. 5 Ring Rows
  2. 1 Bridge
  3. 5 Shoulder Swing
  4. Samson Stretch
  5. 10 Doubleunders 

Mobility:

Stretch and Roll: Find the pain.

Announcements:

Merry Christmas!

Skills & Technique: (Click below for links to more info)

All Movements

Wod:

12 Days of Christmas Body Weight Style 

1 Round of Cindy 
(5 Pull-ups, 10 Push-ups, 15 Air Squats)
2 Rope Climbs 
30 Doubleunders 
4 Muscle-ups (Bar or Ring)
5 Burpee Box Jump Overs 32/24"
6 Handstand Push-ups
7 Chest to Bar Pull-ups
8 GHD Sit-ups
9 Toes to Bar 
10 Alternating Pistol Squats 
11 Parallette Pass Throughs  
1200m Run or Row

For time. 
Time Limit: 40 Minutes