Valkyrie Strength and Conditioning – Group Class
Metcon
12 Days of Christmas WOD (Time)
*In the style of the song… 1, 2-1, 3-2-1, etc.*
1 – 100m Run
2 – BMU or C2B Pull-ups
3 – Hand Release Push-ups
4 – Alt. Pistols
5 – Push-Presses
6 – Front Squats
7 – Hang Power Cleans
8 – Deadlifts
9 – Wallballs (20/14, 10’/9’)
10 – Burpees
11 – Sit-ups
12 – Power Snatches
Barbell: 95/65
RX+: 135/95
*Same barbell for all movements*
*40 Minute Cap*
