12/23/10 Th
WOD: For Time: Bldg Run Then… 5 Rounds 8 Shoulder Press (95/65) 12 Hang Power Clean (95/65) 8 Dips Then… Bldg Run
12/22/10 Wed
WOD: For Time 20, 18, 16, 14, 12, 10, 8 A-KBS (24/16) KB Squats – (24/16)Split Reps Per Side Rev Grip BB Row (95/65) WBS (20/14)
12-21-10 T
Technique and Development: Front Squats 4×12 Main WOD: 10, 9, 8….. 2, 1 Push Press (95/65) Push Ups KB Row (24/12) Bldg Run B/T ea. round
12/17/10 Fri
Strength WOD: 5 Rounds- No Time Component 12 Shoulder Press 50 Singles – Recovery Play 10 DB Row 100M Row -Hard MetCon WOD: 7 Rounds For Time 7 Box Jumps 7 SDHP