12-19-13

:WOD:

“DIANE”

21-15-9

Deadlift (go pretty heavy)

Handstand push ups (from a plyo-box)

“cash out”

row 1000m 

12-17-13

SWOD

Every minute complete 1 squat clean and 2 hang cleans 

WOD

5 rounds

20 burpees

3 rope climbs

12-12-13

Surprise wod

12-10-13

:Skill:

5 rounds of:

:20 Handstand Hold against a wall :40 Rest 

:WOD:

3 minute amrap 

Wall Ball Shots

2 min rest

3 minute amrap 

Box Jump on and overs(do not have to fully extend at top of box, 2 feet must land on box at same time)

2 minute rest

3 min amrap

Row for calories

12-5-13

WOD

Tabata

Jumping Jacks

Deadlift

Dips

Skill:

Handstand touches

11-3-12

Warm Up

Row 500 m

25 burpees

Buy In: 150 single unders

1-2-3-4-5-6-7-8-9-10

HSPU

1 arm db snatch

Med ball clean

Box jumps