1201-1206

20101206
Pre WOD
3Rounds
28 Squats c 10#vest
21 Sit-ups c 10#vest
14 Push-ups c 10#vest
7 Pull-ups Blue Band

WOD
For reps:
1 minute max reps deadlift (225/135 lb.)
Rest 1 minute
1 minute max reps pistols
Rest 1 minute
1 minute max calories row

Then:

5 Minutes for 1 Rep Max Effort, shoulder to overhead any method(Push Jerk/Split Jerk/Push Press)

10/11(16"box)/20-185

20101203
Pre WOD
3Rounds
24 Squats c 10#vest
18 Sit-ups c 10#vest
12 Push-ups c 10#vest
6 Pull-ups Blue Band

Strength
32 Push-ups
43 Sit-ups

WOD
Five rounds for time of:
50 lb dumbell, walking lunge, 10 alternating steps
50 lb dumbell swing, 15 reps

6:51

20101202
Pre WOD
3Rounds
24 Squats c 10#vest
18 Sit-ups c 10#vest
12 Push-ups c 10#vest
6 Pull-ups Blue Band

WOD
7 Rounds

10 Renegade Rows 35/20
10 Supine Ring Rows

9:51

20101201
Pre WOD
3Rounds
24 Squats c 10#vest
18 Sit-ups c 10#vest
12 Push-ups c 10#vest
6 Pull-ups Blue Band

WOD
5 minutes of Double unders
5 minutes of 95 lb/65 lb Clean and Push jerk
3 minutes of Double unders
3 mintutes of 95 lb/65l lb Clean and Push jerk
1 minute of Double unders
1 minute of 95 lb/65 lb Clean and Push jerk

43/25-36/19-18/11