12-22-15

5 rounds, each for time of:

20 Pull ups/ Jumping Pull ups

30 Push-ups

40 Sit-ups

50 Squats

Rest precisely three minutes between each round.

12-17-15

Skill:

Bring Sally up with PVC in overhead squat position

Wod:

4 rounds

6 sumo deadlift high pull

8 supermans

10 goblet squats

12 sit ups

 

Stretch with bands on upper body and mobility work/ roll out

12-15-15

1.

1000m row

5 rounds

15 push ups

10 ground to overhead

5 burpees on a plate

2.

2 rounds

100-meter heavy farmer’s walk

Max bar or rope hang 

12-10-15

20 min AMRAP

5 pull ups

10 goblet squats

50 jump rope

Then

10 min EMOM

10 sit ups

10 supermans

12-8-15

1.

21 Box Jump overs

21 Dips (bar or box)

18 Box Jump overs

18 Dips

15 Box jumps

15 Dips

12 Box Jumps

12 Dips

9 Box Jumps

9 Dips

6 box Jumps

6 Dips

3 Box Jump overs

3 Dips

2.

60 V ups

12-3-15

4 rds

6 minute amrap

5 push press 

10 toes to bar/ leg lifts

15 burpees over the bar

Rest 2 minutes

12-1-15

1.

"Nasty Girls Modified "

3 rounds for time of:

50 Squats

7 muscle up progressions 

10 Hang power cleans

2.

accumulate 5 minutes in the weighted plank