December 2014

“Fore” 12 min clock 4 minutes of Clean and jerks 135/95 4 minutes of rowing for cals 4 minutes of burpees Score each

EMOMx 6 3 deadlifts (dynamic effort) should be explosive. 4 RFT 10 C2B pull ups 10 ring dips 20 step ups 95/65 (bar held in the front rack)

Turn back time. Photo of the very first GSCF, 1300 square feet on a second floor. Oh and the floor was wood. 1. 1-10, 1-20, 1-30 Back squats :Example set 1. 1 rep @ 95-100% 0f 1RM, then complete 10 reps @ 70-75%. set 2. 1 rep as heavy as possible, then 20 reps as

Dina is getting married 12/13/2014! “Game Over” Partner wod 12 RFT 13 calorie row 14 burpees “Ball and chain” 3 rounds not for time 2 rope climbs 12 Turkish get ups

1.EMOMx 6 2 snatches 2.3 Rounds of: Max Reps in :40/:20 rest of: HSPU KBS (53,35) Hand Release Push ups Pull ups

1. Work up to a 5RM Front Squat 2. 3 RFT 10 Overhead Squats 50 double unders

“Ham Sandwich” (Courtesy of CFNE) for time 50 Wallball shots 20/14 25 deadlifts 245/165 50 wallball shots 20/14 EMOM 5 burpees 2. Push press 5×3 @ 80%

4 RFT 250 row 30 double unders 15 C2B pull ups 10 snatches 95/65