Daily WOD – Dec 23, 2017

“ICA’s 12 Days of Christmas”

• Day 1 = 1 x 200m run
• Day 2 = 2 deadlifts (225/155#)
• Day 3 = 3 box jumps (30/24″)
• Day 4 = 4 push ups (men clapping)
• Day 5 = 5 second L-sit hold
• Day 6 = 6 wallballs (20/14# to 10/9′)
• Day 7 = 7 KB swings (53/35#)
• Day 8 = 8 KB SDHP (53/35#)
• Day 9 = 9 burpees
• Day 10 = 10 walking lunges
• Day 11 = 11 knees to elbows
• Day 12 = 12 keg ground to overhead (105/75#)

WOD Notes:  There are a lot of notes today, please read them all!

1. You do the workout like you sing the song. Round 1 you do Day 1 (200m run). Round 2 is Day 2 + Day 1  (2 deadlifts + 200m run). Round 3 is 3 box jumps + 2 deadlifts + 200m run… etc.  Compare to 161210.
2. If you signed up but can no longer show up, please remove your name ASAP. If you were hoping to attend but all heats are full, send us a text with your preferred heat time. We will accommodate as many as we can! We may ask the extra athletes to start at “off heat” times, such as 7:45, 8:15, 8:45, 9:15, etc.
3. There will be no coach led warm up. Please show up at least 20-30 minutes before your heat time to get warm and practice each of the movements. Ask a coach or experienced athlete if you have questions!
4. If you’re not up for an hour-long WOD, consider scaling by only doing rounds that start with an even number. Once you start a round you still complete ALL movements in that round… This effectively cuts the workout in half but still allows you to complete each station.
5. It’s 100% chance of rain tomorrow morning. We’d like to minimize the tracking of water into the gym. We’ll have several options for the 200m run, including: (1) Row 200m, (2) Bike 15/10 calories, (3) Save all the running until the end and do 2400 meters at once, (4) run our indoor loop 5x. (Yes, we have a plan for an indoor loop, but we’ll need to test it tomorrow during the early heats to verify it’s going to work…)

Community Notes:  Happy Birthday Chris M and Rocco!