TODAY'S WOD

Compete (RX+)

1 Legless Rope Climb
2 Squat Clean (185/125)
3 Muscle Ups
4 Burpees
5 Deadlifts (185/125)
6 Chest to bar Pull Ups
7 Toes to bar
8 Wall Balls (30/20)
9 Box Get Overs (48”/40”)
10 Back Rack Lunges (185/125)
11 Strict Handstand Push Ups
12 Thrusters (185/125)

Freedom (RX'd)
"12 Days of Christmas"
1 Rope Climb (Or 3 Strict Pull Ups)
2 Squat Clean (155/105)
3 Muscle Ups (Bar or RIng)
4 Burpees
5 Deadlifts (155/105)
6 Pull Ups
7 V-Ups
8 Wall Balls (30/20)
9 Box Jumps (24/20)
10 Back Rack Lunges (155/105)
11 Handstand Push Ups
12 Thrusters (155/105)

Independence
1 Rope Climb (Or 3 Strict Pull Ups)
2 Squat Clean (115/85)
3 Chest to Bar Pull Ups
4 Burpees
5 Deadlifts (115/85)
6 Pull Ups
7 V-Ups
8 Wall Balls (20/14)
9 Box Jumps (24/20)
10 Back Rack Lunges (115/85)
11 Handstand Push Ups
12 Thrusters (115/85)

Liberty
1 Zombie Rope Climb (or 3 ring rows)
2 DB Cleans (light)
3 Goblet Squat (one light DB)
4 Up Downs
5 DB Deadlifts
6 Ring Rows
7 Sit-ups
8 Wall Ball Thrusters (light)
9 Box Step ups (20/16)
10 Lunges
11 Push Ups (or elevated push ups)
12 DB Thrusters (light)

• Target time: 25-30 minutes
• Time cap: 45 minutes