12 Days WOD Notes:
This 12 Days WOD will be an individual workout. If you don’t have bar muscle-ups, you will scale to a challenging pull-up. On all DB work, use ONE DB and make it a much heavier DB than you would for anything dual. For all front rack movements hold the DB by both sides horizontally For the single DB deadlifts, use 1 arm for all seven reps, and change arms each round.

Barbell Club Notes:
Even though there won’t be class this evening, you are welcome/encouraged to do the programming on your own in Open Gym. Also, we are entering Phase 2 of this training block, so your sets/reps are changing up a bit, as are the accessories.