WOD 12-16-16



Mobility
10min Amrap
10 Bird dogs
10 Spiderman Climb
10 Star Crunch
10 Shoulder Thrusters 
WOD
15 Barbell Clean
30 Sit Ups
30 Box Jumps
30 Pull Ups
30 Push Press
30 D.U.
15 Thrusters
30 Inverted Row
30 Burpees 



WOD 12-15-16

Strength
Good Morning's 5x5
WOD
30min AMRAP
12 Shoulder to Shoulder
12 Ball Slams
12 Dips
12 Toes to Bar
12 Squat Thrust
*Concept Rower Rotation (12 cal)


WOD 12-14-16

WOD 1
5 RFT
5 DB Clean
5 Rebal Rows (each side)
10 Russian Twists (each side)
10 Wind Mills 
WOD 2
1 Minute Wall Sit right into
6 Min AMRAP
5 Banana Splits
5 DB Snatches
20 Mountain Climbers
Finish with another
1 Minute Wall Sit

WOD 12-13-16

WOD
For time:
50 Box jump, 24/20
50 Jumping pull-ups
50 Kettlebell swings, 48/30
50 DB Weighted Split Jumps, 30/15
50 Knees to elbows
50 Push press, 85/55
50 Back extensions
50 Wall ball shots, 20/16
50 Burpees
50 Double unders

WOD 12-12-16

Strength
Overhead Squats
5X5
WOD
10-1
DB Clusters
Lunges
Sit Ups