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6:30-9 am ‘Elizabeth’ scaled15-12-9 reps for time of:Squat cleansRing dips ♀ 75 lb ♂ 115 lb Scale:15-12-9 reps for time of:Squat cleansPush-ups ♀ 55 lb ♂ 75 lb

8-9 am You have two options this morning!1- a flushing/recovery wod for those that did yesterdays ‘12 barbells of Christmas’2- for those that couldn’t come yesterday but still want to do ‘12 barbells of Christmas’ (there are at least 3 of you…) Option 1 –2 minute row for calories at 50% effort2 minute foam roll

Like the song and the original “12 Days of Christmas” WOD complete each exercise in ascending order then work back down to 1, adding one exercise per round. Like this: 1, then 2-1, then 3-2-1, then 4-3-2-1, etc. – all the way to 12-11-10-9-8-7-6-5-4-3-2-1. Score is the total amount of time it takes to complete the

6:30-9 am Power snatch 3-3-3-3-3 repsSnatch balance 2-2-2-2-2 repsSquat snatch 1-1-1-1-1 repsaka ‘snatch’…

6:30-9 am 5 rounds for time of:15 dumbbell hang power cleans10 dumbbell push presses5 rope climb up/downs ♀ 25-lb DBs ♂ 35-lb DBs Beginner Option:3 rounds for time of:15 dumbbell hang power cleans10 dumbbell push presses3 rope climbs, lying to standing ♀ 10-lb DBs ♂ 15-lb DBs

6:30-9 am 5 rounds for time of:7 strict handstand push-ups14 GHD sit-ups Scale:5 rounds for time of:5 push-ups20 sit-ups

6:30-9 am GwenClean and jerk 15-12-9 reps Touch and go at the floor only. Even a re-grip off the floor is a foul. No dumping. Use the same load for each set. Rest as needed between sets. Scale: 12-9-6

6:30-9 am Complete as many rounds as possible in 20 minutes of:7 strict knees-to-elbows2 wall walks Scale:Complete as many rounds as possible in 15 minutes of:10 hanging knees raises50-ft bear crawl

8-9 am 7 rounds for time and load of: 30 double-unders3 hang squat snatches Scale: singles

6:30-9 am 5 rounds for time of:50-ft dumbbell front-rack lunge20 pull-ups ♀ 25-lb DBs ♂ 35-lb DBs Scale:3 rounds for time of:50-ft dumbbell front-rack lunge15 assisted pull-ups ♀ 10-lb DBs ♂ 15-lb DBs