Warm-up

• 10 Arm rotations Backward
• 10 Arm rotations Forward
• 10 Squats 
• 10 Inch Worm Push-ups
• 15 Jumping Jacks 
• 15 Sit-ups
• 20 Lunges (10 each side) 

WOD

The Twelve Gifts of Christmas

1. Wall Climb
2. Inverted Burpees (opzwaaien tegen muur indien nodig)
3. Jump Squats
4. V-ups
5. Pistols (5 each side)/Close stance squats x2 (voeten tegen elkaar)
6. Grasshoppers (L+R = 1) 
7. Burpees
8. Lunges (8 each side)
9. Straight leg Sit-ups
10. Box Jump/Step-ups (5 each side)
11. Push-ups
12. x100m Run (1200m, 6x 100m heen en terug)

Start met 1 Wall Climb, dan 1 Wall Climb + 2 Inverted Burpees, 1 Wall Climb, 2 Inverted Burpees, 3 Jump Squats, ... tot je 12x 100m hebt gelopen. :-) Have Fun!

• 1
• 1-2
• 1-2-3
• 1-2-3-4
• 1-2-3-4-5
• 1-2-3-4-5-6
• 1-2-3-4-5-6-7
• 1-2-3-4-5-6-7-8
• 1-2-3-4-5-6-7-8-9
• 1-2-3-4-5-6-7-8-9-10
• 1-2-3-4-5-6-7-8-9-10-11
• 1-2-3-4-5-6-7-8-9-10-11-12