December 24, 2013 (The Twelve Days of Christmas)

The purpose of this Blog is for Crossfitters and other athletes to push each other to work harder in a competitive manner. Try this WOD and post times in the comment section. Each day a new WOD will be posted, Have Fun.

Steve Dee

https://twitter.com/Stevedeerunner

http://instagram.com/stevedeespartan

http://www.facebook.com/SteveDeerunner

Sponsor 

http://al1vemagnetics.com/

Box's

http://www.endorphincrossfit.com/

http://www.crossfitnovus.com/

Dynamic Stretch:

PVC/ATW

Band stretch

Pigeon stretch

Warm up:

PVC/ATW

Inchworm pushups x 3

Karaoke D&B

Punter kicks

Shoulder sweep

WOD: The Twelve Days of Christmas / 45 min time cap 

1 rep of handstand push-up

2 reps of kettlebell snatch at 55/35 lb

3 reps of front squat at 135/65 lb

4 reps of medicine ball clean at 20/14 lb

5 reps of toes-to-bar

6 reps of burpee (bar facing)

7 reps of pull-up

8 reps of kettlebell swing at 55/35 lb

9 reps of jumping squat

10 reps of double under

11 reps of wall ball at 20/14 lb

12 reps of 100 m run

Time: 42:29