WOD 12-1-11

SNATCH BALANCE : PVC or 45# Bar  X 30

                      THEN. . . .

12 Minute AMRAP

13 Burpees
7 Overhead Squats

11-30-11 WOD

10-1

Front Squat (95,65)
Toes to Bar
Push Press

rest 5 min then

2k Row

11-29-2011 WOD

Heavy Press
3-3-3-3

5 Rounds for time:

20 Ring Rows
20 Air Squats
20 KB Swings

11-28-2011 WOD

Heavy Deadlift
3-3-3-3

AMRAP 14

20 Box Jumps
15 Sit ups
10 Hand-release Push ups

11-26-2011 WOD

Team WOD (2 person teams. except for the run one person works while the other rests)

Buy-in: 800m run each teammate

100 OverHead Squats
100 Push-ups
100 Box jumps

Buy-out: 800m run for each teammate

11-25-2011 WOD

Deck of Cards (each card represents a different exercise)

or

AMRAP 24 (3 person team)
5 push ups
5 pull ups
5 squats

11-23-2011 WOD

AMRAP 20

15 KB Swings
10 Pull-ups
5 Burpees