Monday, 12-26-11

6 Min AMRAP- 10 t2b 5 OHS 115/85 Rest 3 Min For Time: 800m Run 60 KBS 53/35 50 Sit up 40 Burpee Box Jump Overs 30 Power Clean 115/85 20 HSPU 800m Run

Box Squats 3-3-3-3 10-9-8-7-6-5-4-3-2-1 Push Jerks 135/95 Sit-ups O.H. Walking Lunges w/ plate 45/25 Rob F. setting the bar on chest to bar!!!! Paul M. trucking through the W.O.D. Anthony A.

Skill – Hang power clean WOD 4 R.F.T. 7 hang power cleans 155/105 14 reverse sit ups 21 Wall balls 20/14 28 Double unders

Strength/Skill – Strength Bench Press 3 RM 20 min AMRAP Sand Bag Run 200m 40/20 5 Inverted Burpees 10 S.D.H.P.’s 95/65

Strength: Every :15 for 5 Min 1 Power Snatch @75% 1RM rest 2 min Every :15 for 5 Min 1 Power Clean @65-80% 1RM (add 5-10# from last week) 16 min AMRAP 100 Back Squats (taken from the ground) @40% of 1rm with remaining time AMRAP Burpee to plate 25/10

Every 90sec – 2 Power Snatch + 1 Full snatch @70-80% for 5 Sets 4RFT: 5 – Muscle Ups 10 – Single Arm DB OHS 45/30 15 – GHD Sit Up 200m Run