December 2014

15 minute AMRAP: 200 m run 10 squat box jumps

For time: 40 wall balls 20 push jerks 30 wall balls 15 push jerks 18 wall balls 9 push jerks

For time (partner WOD): 400 m run — then — 5 rounds: 20 front squats Shuttle run 20 power cleans Shuttle run 20 thrusters Shuttle... Read More

6 minute EMOM: 5 deadlifts 40 mountain climbers

For time: 100 double unders 80 jumping lunges 30 DB push press 30 DB hang cleans 40 KB swings 20 burpees 10 DB thrusters

4 rounds: 400 m run max effort pullups max effort squats

5 minute AMRAP: 1 power clean 5 burpees — Rest for 1 minute — 1-2-3-4-5: power cleans front squats

6 minute AMRAP: 3 overhead squats 6 weighted lunges 6 hand release pushups

3 rounds for time: 6 bench press 30 wall balls

13 minute AMRAP: 200 m run 5 burpee box jumps