Wednesday 12/23/2020

WOD

The MICF delicacy continues…

The Annual 12 Days of Christmas Workout is HERE!

BUT, in true 2020 fashion…this year’s workout has been intentionally spiced up to be one of the hardest yet! (It just didn’t feel right to make this year’s Xmas Workout an ‘easy’ one!)

We hope everyone has a safe and happy holiday!

*Performed like the 12 Days of Xmas song. (If you don’t know the song - don’t worry about it. We’ll get you up to speed at the gym:)

RX Weight: 35/20#

RX+ Firebreather option: 50/35#

1 Lateral Burpee Over DB

2 DB Thrusters

3 Double DB Devils Press

4 DB Push Press

5 DB Front Squat

6 DB Hang Power Clean

7 DB Deadlifts

8 Lunges with DB’s at your sides

9 Push Ups on DB’s

10 DB Curl to push press

11 Box Jump 24/20”

12 DB Box step ups (DB’s at your sides) 24/20”

Target time: 22minutes

32 minute time cap!!

Merry Christmas!!