WOD – Saturday 12/22

Here she is, The Port’s 12 days of Christmas. Enjoy.

We are going to do it a little different today. We will do a quick whiteboard session and then warm-up. So come in ready to listen and establish some sort of awareness of where each station is, and how to move through the WOD.

Quick mobility session

Spend 2 minutes in Z1
Then, 3 rounds of 3 to 5 reps of each movement.
Add weight as you go.

The Port’s 12 days of Christmas
1 clean and jerk (135/95#)(115/75#)
2 ring dips
3 box jumps (24/20″)
4 pull-ups
5 burpees
6 front squats
7 KBS (70/53#)(53/35#)
8 push-ups
9 wall balls (20/14#)
10 deadlifts
11 T2B
12 thrusters
*done like the song, sing a little bit and think about it…

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