January 2015

8 rounds for time (partner WOD): 200 m run (both partners run) 20 kettlebell high pulls (shared) 20 goblet squats (shared)

For time: 150 wall balls 90 double unders 30 dips

5 rounds for time: 15 box jumps 10 overhead weighted lunges 5 hang power snatches

Strength: Power Cleans one rep max WOD: 5-10-15-5 (65-70%) Power cleans 20 KB swings Rest :30 sec 25-20-25-20 V-up 30: sec plank Time

4 rounds for time: 15 pullups 25 pushups 75 air squats 400 m run

12 minute AMRAP: 6 squat cleans 6 lateral burpees 12 mountain climbers

BURPEE-A-THON! (as many burpees as possible in 10 minutes)

13 minute AMRAP: 30 double unders 20 ft bear crawl 8 renegade rows + dumbbell deadlift 20 ft bear crawl

15 push press 30 wall balls 20 push jerks Rest for 1 minute 25 push jerks 30 wall balls 20 push press

21-18-15-12-9-6-3: front squats box jumps