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2019 12 Wods of Christmas at CFRV

**Gym Chalk Talk:
Modified Schedule This week for Thanksgiving!

Dynamic Group Warm-Up
Frog/Pigeon/Couch/Hamstring
Wrist Warm-Up
Front Rack Mobility


1 Round: Side-Butt

Workout of the day for Monday November 25th, 2019:
Every 90 Seconds, Squat Clean:
3-2-2-1-1-1, Build Each Set

AMRAP 12:
3 Power Cleans 155/105-lb, or 60% 1RM C&J
3 Front Squats
3 Push Jerks
15 Toes-2-Bar

“After Party”
4 Rounds:
10 DB Front Raise
10 DB Lateral Raise
10 Bicep Curl & Press

Sweat Sessions Workout of the day for Monday November 25th, 2019:
4 rounds each:
90 Sec AMRAP:
3 DB Power Cleans
6 DB Front Squats
9 DB Push Jerks

90 Sec AMRAP:
15 Toes-2-Bar, or knee raises
30 Air Squat

90 Sec AMRAP:
Cal bike/row/ski

*1 min rest between stations. Begin each station from where you left off.