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 Tuesday, 12/3/13:
AMRAP for 14 minutes:
8 deadlifts (225#/155#)
12 push-ups
16 box jumps (24″/20″)