WOD… 12 days of Christmas Style…



In groups of 2, working just 1 person at any given time perform the following for time:

1 Wall Walk

2 Chest 2 Bar Pull Ups

3 KB Swings (26-53#/53-70#)

4 Calories on the Bike

5 Med Ball Slams (14-20#/25-35#)

6 KB Sumo Deadlift High Pulls (26-53#/53-70#)

7 Burpees

8 Wall Ball (14-20#/25-35#)

9 Calories on the Rower

10 KB Loaded Reverse Lunges (Total)

11 Toes 2 Bar

120 Double Unders between the 2 of you

* This is to be performed just like you would sing the 12 Days of Christmas…

* Round 1 will be just 1 Wall Walk, Round 2 will be 2 Pull Ups, then 1 Wall Walk, Round 3 will be 3 KB Swings, 2 Pull Ups then 1 Wall Walk… etc, etc, until you reach 120 Double Unders then work back down to 1 Wall Walk to finish the workout…


Each group will get 1 section on the wall and the pull up rig, 1 KB (same weight for the swings, high pulls & lunges), 1 Med Ball (same weight for slams and wall ball) and 1 jump rope for this workout…


20 minutes to try to finish this one!



Justin VanBeek

Written by: Justin VanBeek

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