December 2012

1. Work up to 1RM back squat 2. 5×3 Snatch balance 3. 5 rft of: 10 deadlifts w/bands 185/135 15 box jumps 30”/24” 20 sit ups

Choose your own adventure! 20 minute OTM. Pick one for even minute: HSPU 5 reps Ring Dips 6-8 reps Pull ups 10 reps Muscle ups 3-5 reps Pick one for odd minute: 200M row double unders 10-20 reps T2B 10 reps Overhead squats 10 reps lighter for form 5 reps heavier for strength Pistol squats

1. Weighted Box jumps 10×2 2. Bulgarian split squats 3×10-12 reps 3. 1-10 clean and jerks (155/105) followed by one round of cindy for time!

8, 3 minute rounds of: 300M row max rep double unders Most classes we will make this a team WOD.

1.ME upper body Work up to a 3RM push press 2.12min OTM even 5-10 rehab muscle snatches odd 10 pull ups. (if you have kip work on C2B or dead hang. Kip with a band work with more difficult band. No Kip work with what you have) 3.10 min amrap 5 ring dips 10 box

1. 16 OTM Even 3 pause, 2 pause, full power snatch Odd 3 pause, 2 pause, full squat snatch 2. 3 rounds for time. 400m run 10 over head squats (95/65) 10 Kb swings (53/35)

1. Work up to 1RM box squat 2. A.3×2 clean and jerk from high hang B.3×2 clean and jerk ground 3. 21-15-9 Dead lifts (225/155) Sit up Wall ball