Saturday, December 17, 2011 Throwdown Series "12 Days of Christmas" 1 Christmas power snatch 95#/65#
2 ring dips
3 burpees
4 pull ups
5 toes 2 bar
6 push ups
7 air squats
8 jumping lunges
9 box jumps 20"
10 10' wall balls 20#/14#
11 kbs 53#/35#
12 thrusters 95#/65#
for time (30 min time cap)
This workout is done just like the song. . . Round 1 - 1 Christmas power snatch, Round 2 = 2 ring dips
and 1 power snathc. . . etc. Until all 12 rounds are complete.
rest exactly 6 minutes
Part 2 (max weight): "8 Days of Hanukkah" 8 rep max OHS (8 min time limit)
And congratulations to Robby C on his 10 k PR! First time running a 10 k since he's been CrossFitting with us and he knocked a full 3 mins + off his previous best for a 45:45 and beat baby brother for the first time to boot. Sweet.
