December 3, 2016

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METCON:  PARTNER WOD-TEAMS OF 2
For time:
100 points of push:  Push-ups (1 point) / shoulder to overhead 95/63# (2 points) / strict handstand push-ups (3 points)
100 points of jump: Double unders (1 point) / box jumps 24/20″ (2 points) / burpee box jump overs (3 points)
100 points of pull:  Ring rows (1 point) / pull-ups (2 points) / chest to bar pull-ups (3 points)
100 points of squat:  Wall ball shots 20/14# (1 point) / hang squat cleans 95/63# (2 points) / overhead squats 95/63# (3 points)
100 points of calories: Row / bike / ski erg
* Wod can be completed using any of the listed movements as long as 100 points of each is met.  Can start on any list, cannot

move to another list until current one is complete.
* 1 partner working, 1 resting

December 2, 2016

12419369_10205600257197523_4794589512922019719_oSKILL
3 rounds, not for time, of:
50′ monster walks (25′ down and back)
1:00 handstand hold (Rx+ 25′ handstand walk)

METCON
15 Minute AMRAP of:
4 Bar Muscle Ups (Int. 8 Strict Pullups)
6 D-Ball to Shoulder 100/70# (Int. 70/50)
8 Ring Pushups
10 KB Swings 70/53# (Int. 53/35)

CROSSFIT LEAN (8:30AM CLASS)

A. 3 rounds of:
8 air squats
6 sit-ups
4 inchworms

B. 5 rounds for reps of:
1:00 box step-up 24/20″
1:00 max calorie Assault AirBike
1:00 v-ups
1:00 max calorie row