1/15/2012 WOD

Lift: Squat Snatch 7×1 rest 60-90sec

WOD: 3rnds-9 snatch (75/115)/12 OHS (75/115)/15 pull-ups
Rest 3min 50 burpees

1/14/2013 WOD

Lift: (Deload) based off your 1 rep max for back squat
5@40%/5@50%/5@60%

WOD: 5rnds-12 *BB judi online step-ups* (75/115)/9 push Bathroom Remodeling NYC pressbuy fifa coins (75/115)/run 200m
*BB step-ups are in the “front rack” position and preformed on a 20″/24″ box*

1/09/2013 WOD

Sprint 100m EMOTM for 10min

WOD: 100 double unders/75 knees2elbows/50 box jumps (24/30) rest 3min 50 burpees

1/09/2013 WOD

Lift: based off your 1 rep max for Strict Press
5@75%/3@85%/1+95%

WOD: 4rnds-(KB weights 35/53) 7 KB ring dips -then rest 3min 50 burpees-

1/08/2012 WOD

Lift: 7×1 push jerk/split jerk rest 60-90sec between

WOD: for time-15 clean & jerks (95/135)/run 800m/15 clean & jerks (95/135)/rest 5min/50 burpees

1/07/2013 WOD

Lift: based off your 1 rep max for back squat
5@75%/3@85%/1+@95%

WOD: 12min raspberry ketone reviews AMRAP-6 front squats (go heavy)/12 pullups/24 in&out
Rest 3min then 50 burpees

1/04/2013 WOD

Lift: based off your 1 rep max for Dead Lift
3@70%/3@80%/3+@90%

WOD: 5rnds-Run 200m with KB(35/53)/20 KB swings(35/53) rest 5min 50 burpees

1/03/2013 WOD

Run 1x800m (rest 3min)/2x400m (rest 1:30)

WOD: 24option review 3rnds-21 box jumps (20/24)/18 toes2bar/15 ring dip
Rest 3min 50burpees

1/02/2013 WOD

Lift: based off your 1 rep max for strict press
3@70%/3@80%/3+@90%

WOD: 3rnds-10 squat cleans (95/135)/10 HSPU
Rest 3min 50 burpees

12/31/2012 Last WOD of the new year!

Lift: based off your 1 rep max for Back Squat
3@70%/3@80%/3@90%

WOD: 5rnds-12 burpees/31 DU/20 back squat (95/135)/12 toes2bar