Hit this one up with my CF KoP peeps while visiting husband's family. (Check the link for a hilarious picture of me doing DB snatches)
12 Days of Christmas at CrossFit KoP
1 Deadlift (185/275)
2 Wall Ascents (6ft/8ft)
3 Ring Dips
4 Box Jumps (21"/25")
5 Med Ball Clean (14/20)
6 Clean and Jerk (75/115)
7 Toes to Bar
9 Sumo Deadlift High Pull (55/75)
10 Wall Balls (14/20) to (9ft/10ft)
11 Thrusters (75/115)
12 DB Snatch 12L/12R 25/40
Deadlifts, clean and jerk, burpees and thrusters were all scaled due to my continuing (nagging) back injury. Everything else was Rx'd.
Weird about the burpees, right? Something about the part where you jump your feet back aggravates my QL muscle, so for many of them I stepped my feet back. Once I was nice and warm, in the middle and later days, I did jump my feet back on some of them.
I felt like I got hit by a truck after this. My core was wrecked, I think from the wall climbs and toes to bar -- don't do either of those with any regularity.
Best part of the WOD - watching a CF KoP superstar female athlete scaling the 8 foot wall. BAD. ASS. And her nickname is "Grans" -- love it.