12 DAYS OF CHRISTMAS
11th Day of Christmas-Box Jumps
warmup
1 min jumping jack
1 min squat stretch
then
10 min warmup on bar + reps on each movements as needed
all stations should be set and read
-gym work to heaviest load as form allows (if comp weight is doable then choose that)
COMP WEIGHT
225-245/155-175
Unwrapping Gifts metcon
11 box jumps 24/20” will be on the 12th day of christmas wod (just for tomorrow it will lateral jump over bar or 22 double unders)
10 lunge steps
9 situps
8 wall ball shots
7 slamballs
6 pushups
5 deadlifts
4 air squats
3 cleans
2 burpees over bar
1 clean n jerk
workout explanation
-start with box jumps work down to clean n jerk
-then back up to box jumps to burpees
-back up to box jumps to cleans
-back up to box jumps to air squats
-continue in this fashion until all movements are done: last movement you should finish with 11 box jumps
make sure you have full detail of workout from coaches instruction or it could be an un-merry christmas
cooldown
10 min easy run or row + mobility work