12/17/13
Snatch 2 rounds 15 snatches 15 burpees
12/16/13
800 m Run 6 rounds 10 plated get ups 10 oh head lunges 10 plate sit ups 800 m run
12/14/13
20 min amrap Hang cleans 400 m run
12/13/13
Front Squats 3-3-3-3 5 rounds 7 front sqts 14 kb swings
12/11/13
Clean & Jerks 5-3-2-1-1 12 min AMRAP 5 clean & jerks (135/105) 30 double unders
12/10/13
10 rounds 50 m sprint rest 30 sec Ladder – EMOM Thrusters
12/09/13
10-8-10 HSPUs Hang cleans Weighted lunges Rest 1 min ( then repeat rep scheme)
12/07/13
Partner WOD 5 rounds 10 burpees 10 box jumps 10 db thrusters
12/06/13
WOD 1 16 min AMRAP 30 skiers 25 situps 20 v-ups WOD 2 Tabata KB swings