PRE: Movement Standards

WOD: "Let Freedom Ring" AMRAP 20:

-7 Power Cleans (115/85)

-4 S2O

-17/11 Cal Bike

-7 Back Squats

-8 DB Devil’s Presses (2×35/20)

POST: 2 Rounds: 0:30 World’s Greatest Stretch/side, 0:30 Couch Stretch/side, 15 Banded pass-throughs, 0:20 Single-leg calf stretch/side -THEN: 2 Rounds: 12 Pallof Presses/side, 0:30 Hollow Hold

Merry Christmas!

PRE: Movement Standards (Day 12)

WOD: "12 Days of Christmas" For Time:

-1 Sumo Deadlift High-Pull (75/55 lb)

-2 Thrusters (75/55 lb)

-3 Push Presses (75/55 lb)

-4 Power Cleans (75/55 lb)

-5 Power Snatches (75/55 lb)

-6 Kettlebell Swings (53/35 lb)

-7 Pull-Ups

-8 Knees-to-Elbows

-9 Box Jumps (24/20 in)

-10 Air Squats

-11 Burpees

-12 Overhead Walking Lunges (45/25 lb Plate)

POST: Merry Christmas!