December 20, 2012 (Thrsday)

Warm-Up

21-15-9 WB (20#)

300m Run/round

Skill

A. 3 x 10 Hollow Rocks w/ seal stretch

B. 3 x :30 Ring Support

WOD

50 OHBP Walking Lunges

40 PU

30 Thruster (95#)

20 Burpees

10 Squat Cleans (135#)

Strength

10 -> 1 OHS increasing 10# each set (135-225#)