WOD

12 days of Christmas 100m run 2 rope pulls (24/16kg) 3 TTB 4 push ups 5 down ups 6 sit ups 7 air squats 8 DB push press (22.5/15kg) 9 split jumps 10 KBS (24/16kg) 11 startbursts 12 wall climbers Like the song, you’ll start with the run, then 2 rope pulls and run, then 3 TTB, 2 rope pulls and run…. and so on! Scaling: Rope pulls – select a lighter weight if needed TTB – can be scaled to hanging knee raise Push ups – can be scaled to a box Push press – reduce weight if needed Split jumps – can be substituted for stepping lunges KBS – reduce weight if needed Wall climbers – go as high as you’re comfortable Top tip: This is a long workout, just keep ploughing through – you’ll never have to spend too long on one station!