Friday 12/6/13

WOD  20 minute amrap of: 2 rope climbs, 6 power cleans 155/105, 10 walking lunges with plate overhead 45/25.      

Thursday 12/5/13

WOD 4 rounds for time: 1 minute max calories row. 1 minute break. 1 minute max knees to elbows. 1 minute break. 1 minute max hand release push-ups. Score is total number of reps and calories for all rounds.

Wednesday 12/4/13

WOD Open wod 13.2 10 minute amrap: 5 shoulder to overhead 115/75. 10 dead lifts 115/75. 15 box jumps 24/20.

Tuesday 12-3-13

WOD Skill Practice: Pistols. Then for quality 3×10 pistols. Kel’s B-day wod!! “Bring Sally up”@ 95/65: Then 100 double unders for time.  

Monday 12/2/13

WOD 12 minute AMRAP: 7 muscle-ups, 1 set of  sprints. Ever wonder what it takes to be competitive in this sport? These numbers are a good start.