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Timberwolf Fitness Roseville – WOD
Metcon (Time)
12 Days of Christmas
1 Muscle up
2 Wall Walks
3 barbell Thrusters
4 barbell Hang Power Cleans
5 barbell Front Squats
6 Alternating DB Snatch
7 barbell push press
8 Goblet Lunges
9 lateral burpee over bar
10 Toes to Bar / hanging knee raises
11 Power Snatch
12 Cal Echo Bike
Scaled: pull up, 65/45 barbell, 30/20 dumbbell, 24/20″ step up,
RX bar muscle up, 95/65 barbell ,50/35 dumbbell, 24/20″
RX+ ring muscle up, 115/75 barbell, 70/50 dumbbell, 24/20″
This workout is done similar to the song – so you do day 1, day 2/1, day 3/2/1, day 4/3/2/1….. all the way until you do day 12/11/10/9/8/7/6/5/4/3/2/1
sing the song in your head and this may make more sense.