WOD for Monday, 11/24/14: AMRAP for 10 minutes: 1 front squat (185#/125#) 1 muscle-up *add 1 rep per round, per movement

WOD for Friday, 11/21/14: 20-10-5 bar muscle-ups 30-20-10 burpees then… 1000m row

WOD for Tuesday, 11/18/14: 3 rounds: AMRAP for 2 minutes: burpees AMRAP for 2 minutes: row for calories AMRAP for 2 minutes: handstand push-ups

WOD for Monday, 11/17/14: AMRAP for 10 minutes: 5 squat cleans (155#/105#) 10 chest to bar pull-ups

WOD for Tuesday, 11/11/14: AMRAP for 12: 10 box jumps (24″/20″) 10 overhead squats (115#/85#) 10 ring dips

WOD for Monday, 11/10/14: 30-20-10 toes to bar power clean (135#/95#)

WOD for Friday, 11/7/14: 21-15-9: Chest to bar pull-ups KB swings (53#/35#) Box jumps (24/20)

WOD for Tuesday, 11/4/14: AMRAP for 12 minutes: 30 double unders 5 strict pull-ups

WOD for Monday, 11/3/14: 4 rounds: 600m run 6 squat cleans (185#/125#)