Took this right from Crossfit Invictus’ December 23 WOD.
Warm up with 3 sets of the following Barbell Complex
- 3 x Romanian Deadlift
- 3 x Bentover Row
- 3 x Muscle Cleans
- 3 x Thrusters
- 3 x Front Rack Reverse Lunges
Then for time, 12 Days of Christmas WOD
- 25 x Double Unders
- 2 x Power Clean @ 95lbs
- 3 x Ring Dips
- 4 x Dumbbell Ground to Overhead
- 5 x Burpees
- 6 x Toes to Bar
- 7 x Pushups
- 8 x Box Jumps
- 9 x Kettlebell Swings @ 32kg
- 10 x Pullups
- 11 x Front Squats @ 95lbs
- 12 x Shoulder to Overhead @ 95lbs
Results: Barbell Complex @ 65-75-80lbs. Metcon 32:25. Ugh that was hard. Improved by 6 minutes over last years version!