Monday 12/24/12

12 days of Christmas
1 snatch 165/115
2 C+j
3 back squats
4 thrusters
5 skin the cats
6 bar faces burpees
7 box jumps 30/24
8 toes to bar
9 chest to bar pull ups
10 hand release push ups
11 wall walks
12 deadlifts

Thursday 12/20/12

30 min. AMRAP

100 doubles
500m row
30 pull ups
10 burpee box jumps
1 push jerk @ 85%

12/18/12 Tuesday

3 rounds
400m run
25 wall balls 25/20
5 wall walks

Saturday 12/15/12

7 min. Max burpees

Wednesday 12/12/12

3 rounds
800 m run
1 C&J @ 90%

Monday 12/10/12

WOD 1: Baseline
500 m row
40 squats
30 sit ups
20 push ups
10 pull ups

WOD 2:
7 min. AMRAP
Max burpee
(target 6" above max reach)

Saturday 12/8/12

"Rankel"
20 min. AMRAP
6 deadlifts 225/155
7 burpee pull ups
10 KB swings 70/53
200m run