Monday 12/1/14

Main – WODWeightliftingBack SquatMetconMetcon (Time)21-15-9 Power Cleans (135/95) Box Jumps (30/24) Wall Balls (20/14)

Saturday 11/29/14

Main – WODMetconThe Seven (Time)7 Rounds of: 7 Handstand Push-ups 7 Thrusters, 135# 7 Knees-To-Elbows 7 Deadlifts, 245# 7 Burpees 7 Kettlebell Swings, 70# 7 Pull-ups

11/28/14

Main – WODWeightliftingFront Squat + Split JerkMetconMetcon (AMRAP – Reps)20 Minutes EMOM ODD: 12 Cal Row (10/7) EVEN: 10 Burpees Starting right after minute 20…. Cash Out: Tabata Sit-Ups Record Total Reps

GOBBLE GOBBLE DAY

Main – WODT- Thrusters H- Handstand Push-Ups A- Air Squats N- No one likes wall balls K- KB Swings S- Shoulder Press G- Goblet Squats I- Inch work push-up V- Victory your almost there I- I Don’t Know so we are doing SDHP N- Not so fun Burpees over the bar...