WOD for Monday, 12/9/13:

5-4-3-2-1

muscle-up

power snatch (135#/195#)

WOD for Thursday, 12/5/13:

12 minutes to find your 1RM front squat

rest 3 minutes…

every minute on the minute for 10 minutes:

3 front squats at 75% of your new 1RM

WOD for Wednesday, 12/4/13:

1 mile run

75 toes to bar

WOD for Tuesday, 12/3/13:

AMRAP for 14 minutes:

8 deadlifts (225#/155#)

12 push-ups

16 box jumps (24″/20″)

WOD for Monday, 12/2/13:

“Rowing Nancy”

5 rounds:

5oom row

15 overhead squats (95#/65#)