Gymn/WL Conditioning, Long Duration (Benchmark WOD)
For developing athletes:
“The 12 Days of Christmas” 1.0
1 clean & jerk, heavy
2 ring dips
3 box jumps 24/20
4 deadlifts
5 burpees
6 goblet lunges w/ k-bell*
7 pushups
8 toes to bar
9 wall-balls
10 pull-ups
11 kettlebell swings*
12 front squats
After-Hour Accessory Mobility/ Recovery Exercise
Spend 10 minutes foam rolling and stretching to start recovery.