Tuesday Dec. 16,2014

Frankenstein Squats
5-5-5-5-5
Wod: 10 min amrap
2 unbroken front squats 205/135
4 bar facing burpees
8 v ups

Monday Dec. 15, 2014

Every :90 for 10 rounds
1 full Clean
2 power cleans
3 jerks
Use the same bar. You may drop between movements.
Wod: 10 min Amrap
25 shoulder to overhead 95/65
15 toes to bar
(Doesn’t have to be unbroken; but no dropping the bar from overhead or the shoulder)

Friday Dec. 12, 2014

Partner workout
15 min amrap
Buy in: KAREN
150 wall balls 20/14

Remainder of time:
AMRAP: DIANE
21-15-9
Deadlift 225/155
Handstand push-ups

Thursday Dec. 11, 2014

Jackie (10 minute cap)
1000 m row
50 thrusters 45/35
30 pull-ups
Rest 3 minutes
Half Jackie in reverse
15 pull-ups (strict)
25 thrusters
500 m row

Wednesday Dec. 10, 2014

Grace (5 min cap)
30 clean & jerks 135/95
Rest 2 minutes
15 dead lifts 135/95
10 hang power cleans
5 jerks