WOD'S

BENCHMARK WORKOUT
"12 DAYS OF NCFIT"
FOR TIME*
Day 1 - 100m Run
Day 2 - Power Clean
(185/125)|(135/95)
Day 3 - Burpees to a Plate
Day 4 - DB Push Press
(50/35)|(35/20)
Day 5 - Toes to Bar
Day 6 - Hand Release Push-ups
Day 7 - Plate Ground to OH
(45/35)|(35/25)
Day 8 - Wall Balls (20/14)|(14/10)
Day 9 - Deadlifts
(185/125)|(135/95)
Day 10 - Walking Lunges
Day 11 - DB Thruster
Day 12 - Bar Muscle-Ups
*Workout flows just like the
Holiday song...each day represents
the number of reps. Start at Day 1
(1 rep), then do Day 2 (2 reps) +
Day 1 (1 rep) , Day 3 (3reps) + Day
2 (2 reps) + Day 1 (1 rep)...and so
on.