WOD – Tuesday 12/24/13



Christmas Eve!
9AM Class, 11AM-Noon Open Gym

Warm-up all the things! Especially Snatch, HSPU, and Pull-up/Muscle-up!


Christmas Eve!
9AM Class, 11AM-Noon Open Gym

“The 12 Days of Cypher Health & Fitness”
For time/60 min:
12 Nested Rounds:
1 Squat Snatch @ 155/110#
2 Muscle-Ups (4 C2B/Pull-ups)
3 HSPUs (6 HR Push-ups)
4 Power Cleans @ 155/110#
5 Bar Burpees
6 Push Jerks @ 155/110#
7 T2B (K2P)
8 Cypher Health & Fitnesss (Assisted, Step-ups)
9 C2B Pull-ups
10 Wall Balls
11 Box Jumps @ 24/20″
12 Clean and Jerks @ 155/110#

After completing the first movement go to the second and then back to the first. Then go on to the third movement, to the second, then the first again. Continue this pattern, adding a new movement each round. There are 12 total rounds with one new movement being added each round, just like the song!

Start here

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