Tuesday 20151208

Warm up: 400 meter run, 30 air squats, 20meter lunges, 10 static pull ups
     WOD: 15 min. AMRAP
                 250 meter row
                   10 burpees 

Thursday 20151203

Warm up: Do what ever feel necessary for the skill
       Skill: Spend 10 minutes to find your 1 rep max bench press
     WOD: 5K run OR row for time

Wendsday 20151202

Warm up: stretch shoulders, hips and legs
     WOD: 10 rounds
                  5 snatches (135/95lbs)
                35 double unders

Tuesday 20151201

Warm up: 500 meter row
     WOD: 20 minute AMRAP
                400 meter run
                 10 front squats (135/95lbs)
                 20 abmat sit ups