January 2015

1.Find a 3 rep push press, + 1 jerk 2. 3 RFT 15 push press 95/65 from floor 30 sit ups 60 du’s

white cotton” 21-15-9 wall balls 20/14 TTB box jumps 24/20 rest 4 min AMRAPx10 10 pistols alt 5 each 10 kettle bells 70/53 10 burpees

A. Back Squats find your new 5RM (retest) B. Pull-athalon 800m row 30 pull-ups 800m row 22 pull-ups 800m row 15 pull-ups each time you drop from the bar. penalty 6 laps around gym (200M run) ***scale if you are unable to unbreak many pullups you will stay on the bar until you are half

Happy Birthday Jen! 1.Front Squat work up to a heavy 3 reps with a tempo of 3 seconds down 1 second pause. 2. 7 minute amrap 7 snatches (95/65) 7 OHS (95/65) 7 burpees If time permits 6×7 Unbroken C2B w/ :45 second rest

Coaches Choice 1. Make up WOD 2. Work on weaknesses 3. Active recovery

A.3 RFT 50 du’s 30 wallballs 20/14 20 box jumps step downs 24/20 B. Tabatta weighted plank competitors addition C. work up to a hang power clean + sq clean D. 30 burpee C2B AFAP E. 20 alt TGU, focus is speed and stability

1.BS 3×3 80% 2. 21-15-9 Kb 53/35 Cal row Weighted situps 3. :30 hand stand hold x6 narrow hands shoulder width straight line. Or 8 wall walks