Tuesday December 9, 2014

Warm Up
2 Rounds:
Lunge / Backwards
10 Box Jumps
10 OHS

Snatch Complex
Snatch Balance 3×10

WOD – “Fran”
21-15-9
Thrusters
Pull Ups

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Monday December 8, 2014

Warm Up
3 Rounds:
10 SDLHP
10 Push Press
10 Burpees
10 Tuck Jumps

Mats
Ladders

Standing Broad Jump on Asphalt x 6

WOD –
Run 100yds
Jog back 50yds
Walk back 50 yds
21 Push Ups*
21 Sit Ups
21 Air Squats
* (Pull Ups can be
subbed a few times if 21 can be acheived)