Skill

4 x 2

Split Jerk

 

W.O.D.

21-15-9

Deadlift (135/95)

Knee to Elbow

Skill:

Back Squat

3-3-3-3-3

W.O.D.

15 A.M.R.A.P

6 hang clean (135/95)

9 burpee

12 Box Jump (30″/24″)

Skill:

S.D.H.P

3 x 10

W.O.D.

10 Kettlebell S.D.H.P (24k/16k)

10 Strict Press (95/65)

W.O.D.

Tabata

:20 seconds of work with 10 seconds of rest for 8 rounds

Row/Squat/Pullup/Pushup/Situp

Lowest score in each movement is your score

Skill:

10 of working on Double Unders

W.O.D.

10-8-6-4-2

Front Squat

50-40-30-20-10

Double Unders

Skill:

5 H.S.P.U. on the minute for 8 minutes

W.O.D.

2 Rounds

20 Pull Ups

10 Clean and Jerk (135/95)

Memory of John Ryan (10-22-81/1-1-13)

2 Rounds

10 Thruster (95)

1 clean (225)

22 Box Jump (33″)

1 Clean (225)

Then: 81 Burpess and 1113 meter row

Warm up; 30 Inch worms + Hip Flexor Stretch

Skill; Push Press 4 x 5

WOD; 5 min AMRAP

3 Deadlift 275/185lbs

10 Double under’s

Awesome Job! Bill P, Ed, Jamie, Scott Froning, Shane

Warm-up;  Shoulder Floss + 40 bw Step-ups Box 24/20″

Skill; Hang Snatch  2 x 8

WOD; 50 – 35 – 20

Wall Ball 20/10lbs

Ab Mat Sit-up

Toes to Bar

1st WOD of 2013 – Carlos, Sanjay, Nystrom, Lorraine, John, Lina, Lauren