12.24.14 | The Twelve Days of Christmas (5:30 a.m., 7:30 a.m., 9:30 a.m. & 11:30 a.m.)

12DaysLogoProgramming Notes. Please register for today’s special holiday workout, The Twelve Days of Christmas. Class size will be capped at 24 athletes. Priority will be given to athletes who pre-register. We will do our best to accommodate walk ins, but it is possible that you will be asked to participate in a later class. | No classes Thursday … Merry Christmas! | Please register for Friday’s special holiday workout, Christmas Gone Bad |  Regular class schedule resumes Saturday. | Ready to get your nutrition better aligned with your performance and body composition goals? Register Today for the EAD | CFAH Performance Fueling Prescription. | Free Class Challenge Saturday & 9 a.m.

The Twelve Days of Christmas | Complete the movements as if you were singing the classic Christmas carol. Start with 1 Deadlift, then add 2 Box Jumps and 1 Deadlift, then add 3 Knees-to-Elbows, 2 Box Jumps and 1 Deadlift and so on.

1. Deadlift (275# / 155#)
2. Box Jump (24″ / 20″)
3. Knees to Elbows
4. Ring Dips
5. Wall Ball (20# / 16#)
6. Burpees
7. Pull Ups
8. Sit Ups
9. Double Unders (4:1)
10. Kettlebell Swings (53# /35#)
11. Goblet Squats (53# / 35#)
12. 100m Row (12 x 100m = 1200m total)

Posted in Arlington Heights WOD.