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Good evening Primal Freedom…

Great job this week! Lets finish the week and kick off the weekend with our yearly 12 Days Of Christmas Workout!

Also, don’t forget to checkout the order form for our new Merchandise.

Looking forward to seeing everyone tomorrow!

Warm-up

- 10 PVC Passthroughs

- 10 PVC Front Squats

- 10 PVC Power Snatches

- 10 Push-ups

- 10 Pull-ups/Ring Rows

MetCon

For Time

Partner Wod

“12 Days of Christmas”*

Barbell (75/55)

KB/DB (45/35)

Box (24/20)

Wall Ball (20/14)

- 1 Burpee

- 2 Barbell Sumo Deadlift High Pulls

- 3 Power Snatches

- 4 Power Cleans

- 5 Over-the-Bar Burpees

- 6 Box Jumps

- 7 Pull-ups/Ring Rows

- 8 Goblet (KB/DB) Squats

- 9 Wall Balls

- 10 Push-ups

- 11 Toes 2 Bar/Hanging High Knee Raises

- 12 American KB Swings

*Workout is completed in manner of this holiday classic song.

Example…

- 1 Burpee

Then,

- 2 Barbell Sumo Deadlift High Pulls

- 1 Burpee

Then,

- 3 Power Snatches

- 2 Barbell Sumo Deadlift High Pulls

- 1 Burpee

etc.

Score will be total time in MetCon. See you tomorrow. DOWORK!

- Samson Stretch (:45/side)

- Pigeon Stretch (with Lacrosse Ball) (1:00/side)

- PVC Passthrough with back position pause x5