January 2014

Back Squats 3-3-3-3   10-5-10-5-10 Front Squats box jumps Heavy

Partner WOD 400m Run 5 Rounds 10 DB Snatches 10 KB swings 200m Farmers Carry 400m Run

34 Hang cleans 34 Front squats 34 push press 34 Hang Clean Thrusters

L- sit hold (or tuck holds) 100 goblet squats 20 HSPUS 30 pullups (AVD w/ weight & chest to bar)

Thrusters 5-3-2-1-1   8 min AMRAP 9 toe to bar 7 thrusters 100m run

400m run 20 burpees 20 v ups 800m run 15 burpees 15 v ups 400m run 10 burpees 10 v-ups

Bench Press 10-8-6-4   8 rounds 5 renegade rows 5 DB power cleans

Partner WOD 100 Burpees (Planks) 100 Jump Squats (Hold Squat) 100 Push Ups (Planks) 100 Box Jumps (Hold Squat) 100 Sit Ups (Planks)

backs Squats 3-3-3-3   21-15-9 back squats pull ups

5 rounds 25 double unders 100 sprints rest 1 min