12/8/11 Th
Compound Sets: Push Press and Bulgarian Squats 4 sets of 5 reps 4 Rounds For Time 3 Thrusters (135/95) 12 Back Squats (135/95) 400m Run Rx is In The Bucket
12/7/11 Wed
Buy In 25 DU (sub singles @ 2:1) 4 Rounds For Time 25 WBS (20/14) 3 Burpees 25 A-KBS (24/16) 3 Burpees 25 Cleans – Any Way – (95/63) 3 Burpees 25 Box Jumps (20/16) 3 Burpees Buy Out 25 DU (sub singles @ 2:1)
12-6-11 Tues
Snatch Work 5 Rounds For Time 5 Power Snatch (95/63) 10 OH Squats (95/63) 400m Run
12-5-11 Mon
Rows Shrugs Upright Rows 3 Rounds For Time 8 A-KBS (30k/20k) 10 Goblet Squats (30k/20k) 12 Burpees