WOD for Monday, 12/16/13:

50 power snatches (95#/65#)
50 overhead squats (95#/65#)
800m run

WOD for Friday, 12/13/13:

1000m row
15 thrusters (95#/65#)
750m row
10 thrusters (135#/95#)
500m row
5 thrusters (185#/115#)

WOD for Thursday, 12/12/13:

 12 minutes to find your 1RM deadlift

rest 3 minutes…

every minute on the minute for 10 minutes:
3 deadlifts at 75% of your new 1RM

WOD for Wednesday, 12/11/13:

25 burpees

4 rounds:
15 pull-ups
25 sit-ups

25 burpees

WOD for Tuesday, 12/10/13:

“Fight Gone Bad!”

3 rounds:

AMRAP for 1 minute of wall balls (20#/14#)
AMRAP for 1 minute of sumo deadlift high pulls (75#/55#)
AMRAP for 1 minute of box jumps (20″)
AMRAP for 1 minute of push presses (75#/55#)
AMRAP for 1 minute of a row for calories
rest 1 minute