Tuesday 20130108

Warm up: basic(jumprope)
Stretch: legs and shoulders
WOD: 15minutes EMOM
1squat thruster @ 135#
1burpee
1squat thruster @ 135#
1burpee

Monday 20130107

Warm up: basic (run)
Stretch: hamstrings and quads
WOD: Overhead Squat 3-3-3-3-3 reps

Friday 20130104

Warm up: Basic (jumprope)
Stretch: Legs
WOD:10-9-8-7-6-5-4-3-2-1:
100yd dash w/ 25# plate( only once per round)
Deadlifts @ 235#
C2F push ups w/25# plate

Thursday 20130103

Warm up: basic (run)
Stretch: shoulders
WOD: complete once:
600m row @ 7
50 double unders
25 pull ups
30 kb swings @ 53#
25  pull ups
50 double unders

Wednesday 20130102

Warm up: basic (jumprope)
Stretch: core
WOD: 3 rounds of:
30 abmat sit ups
20 double crunch sit ups
10 cleans @ 135#

Tuesday 20130101

HAPPY NEW YEAR!!!

Warm Up: Basic (jumprope)
Stretch: legs/shoulders
WOD: complete for time:
Run 1000 meters
100 Push-ups
135 pound Snatch, 10 reps

Monday 201231

Last day of the 2012:
REST for the NEW YEAR!