Workout of the Day

“12 Days of Christmas WOD 10” 22.12.2016

Here is our 10th Day of Christmas!

Warm Up:
Row 1000m
Stretch & Mobilise

JYD

Power Clean Tekkers

WOD:
“Harper”
23 Minute AMRAP of:
9 Chest to Bar Pull Ups
15 Power Cleans @ 42.5/60kg
21 Air Squats
Run 400m with a 15/20kg Plate

* Scale PU’s to regular “Chin Over”, Band Assisted or Jumping PU’s, or Ring Rows
* Scale WEIGHT as needed
* Run without Plate if needed

Phoenix Firefighter Brad Harper, 23, of Peoria, Arizona, died while on the scene of a two-alarm fire on May 19, 2013. Harper loved being a firefighter and had worked with the Phoenix Fire Department, where he was assigned to Rescue 21, for two years. He is survived by his wife, Lena; three younger brothers, Ryan, Daniel and Jacob; and parents, Bob and Cyndy.

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