Skill: KB OH-Squats WOD:“Annie”For Time50-40-30-20-10Double UndersSit Ups Compare to Dec 02, 2011

Skill: Band/LAX Ball/Mashing Mobilization Techniques Hero WOD: Wood 5 Rounds For Time 400m Run 10 Burpee Box Jumps 24/18″ 10 Sumo Deadlift High Pulls 95/65# 10 Thrusters 95/65# 1 Min Rest

Skill: Double Unders WOD: Hero WOD: Bradley 10 rounds of: Sprint 100 meters 10 Pull-ups Sprint 100 meters 10 Burpees Rest 30 seconds Compare Time To December 09, 2011

Skill:Band Sprints WOD:15 Min AMRAP2,4,6,8,10….Power Snatches 75/55#Box Jumps 24/18″

Strength:Hang Power Cleans5-5-5-5-5 WOD:For Time15-10-5Hand Release Deadlifts 225/155#Chest To Bar Pull Ups You must release your grip after every deadlift. This can happen if you drop it from the top, or if you take the weight to the ground, quickly…

  Sunday’s WOD (No Coach) Hero WOD: Griff For Time Run 800m Run 400m Backwards Run 800m Run 400m Backwards

Saturday’s WOD: AMRAP 20 Mins 200m Run With Plate 45/25# 10 Unbroken Double Unders 15 Plate Burpees 45/25# 20 Squats With Plate 45/25#

Strength:Strict Press: 5-5-5Push Press: 3-3-3Push Jerk: 1-1-1 WOD:3 Min AMRAP3 Burpee Box Jumps 24/18″3 KB Swings 55/35#

Skill:Kipping/Pull Ups WOD:For Time200m Sprint100 Double Unders50 Deadlifts 95/65#25 Front Squats 95/651 Rope Climb

Strength: Weighted Push Ups5-5-3-3-1-1 WOD:For Time5-3-1Power Cleans 155/110#Box Jumps 30/24″Muscle Ups