12/6/12

WOD 1: Strength- 20 Minutes
5 sets of …
3- Squat Clean
3- Front Squats
3- Split Jerks
- work up in weight
- take 20 Minutes

RICH-135,155,165,175,185

WOD 2: 7 Minutes- AMRAP
“12.1″
Burpees

RICH-105
ERIC-77

rest 3 minutes
WOD 3: Ladder- For Time
30-20-10
Kettlebell Swings [53/35]
Kettlebell Goblet Squats
- every time you rest [at ANY time] … STOP and DO 50 DUBS

AFTER PARTY:
40 Handstand PushUps
- work on kip

6:30-7:30

7MIN EMOTM
3 THRUSTERS

GINA-65
ADRIAN-115

WOD 2: 7 Minutes- AMRAP
“12.1″
Burpees

GINA-50
ADRIAN-55

rest 3 minutes
WOD 3: Ladder- For Time
30-20-10
Kettlebell Swings [53/35]
Kettlebell Goblet Squats
- every time you rest [at ANY time] … STOP and DO 50 DUBS

GINA-8:22 UNBROKEN
ADRIAN-11:32