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12/31/13 new year’s eve

Warm-up: Coach's Choice. Strength: Snatch complex: one snatch pull, one hang snatch, two overhead squats (8 sets) Metcon: 5rds: 5x snatch (115/85) 10x med-ball wallballs 10x toes to bar

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12/30/13

Warm-up: Coach's Choice. Strength: Superset: Push Press (7 sets of 2) Pendlay Row: (7 sets of 3) Metcon: Kb swings: 40-30-20-10 Burpees: 10-20-30-40 extra credit: 4x max effort L-sit hold 4x max effort hollow rock hold

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12/28/13

Warm-up: Coach's Choice. Strength: Pause front squat (up to a working set, then 5x3 reps *elbow up, Back tight, knees out, activate your butt as soon as possible when coming out of the bottom. Metcon: 5 min amrap: 5x thruster (95/65) 5x pull-up (no bands allowed, sub ring rows) rows from a barbell on the rack are also ...

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