Saturday 141206

As many rounds as possible in 20 minutes of:

12 Knees to elbows

7 Burpees

94 Double-unders

20 Sit-ups

12 Deadlifts 185 lbs / 115 lbs

17 Back extensions

97 Squats

17 Walking lunges

Post total rounds to comments.

Friday 141206

For time of:

10-9-8-7-6-5-4-3-2-1

Overhead squats 155 lbs / 105 lbs

10 Toes to bar between each round

Post time to comments.

Thursday 141204

10 Rounds for time of:

3 Deadlifts @ 85% of 1RM

6 Box jumps 30"/24"

9 Ring Dips

Post time and weight to comments.

Wednesday 141203

As many reps as possible in 7 minutes of:

3 Snatches 135 lbs / 95 lbs

10 Back squats 135 lbs 95 lbs

Rest 2 minutes, then...

As many reps as possible in 7 minutes of:

3 Cleans  135 lbs / 95 lbs

10 Push press 135 lbs / 95 lbs

Post total reps to comments.

Tuesday 141202

As many rounds as possible in 15 minutes of:

2 Rope climbs

40ft Handstand walk

8 Overhead lunge steps 165 lbs / 115 lbs

Post total rounds to comments. 

Monday 141201

With a partner three rounds for time of:

11 Overhead squats 95 lbs / 65 lbs

25 Sit-ups

19 Box jumps 24" / 20"

81 Double-unders

One person works while one person does 33 goblet lunges.

Post time to comments.