Saturday, January 28th, 2012

Warm up:  3 rounds:
               10 partner wall balls
               10 med ball pull overs
               10 pass arounds each direction

WOD: 3 Person Teams
          16 min. AMRAP
          Run
          Power Snatch (95/65)
          Squox Jumps (Nope, not a Tim spelling- from FRCF. Air squat into a box jump= 1 rep)
          Rotate on the run. Team score is the total snatch and squox jumps.

Cash out: Mobility

Cash out: TBA

Friday, January 27th, 2012

Warm up:3 Rounds:
              1 min jump rope
              15 KB Swings
              15 thumpers
              1 min jump rope
              15 fig. 8's
              3 TGU's each side
              1 min jump rope

WOD: 9-6-3-6-9
          Thrusters  (115/85)
          Strict Pull Ups
          
Cash out: Hand Stand

Luck of the draw

Thursday, January 26th, 2012

Warm up:10 right hand swings
               10 left hand swings
               10 two hand swings
               10 figure eights with a squat
               10 thumpers
               10 rotation sit ups each direction
               10 quarter get ups each side

WOD: Deck of Cards 2 person teams
          Hearts = Skin the Cats
          Clubs = KB Snatch (24/16)
          Spades = Wall Balls
          Diamonds = Burpees
          Joker = 500 M Row

Cash out: Muscle up progression

Wednesday, January 25th, 2012

Warm Up: 3 rds
                10 partner wall balls
                10 med ball pull overs
                10 shoulder touches

Warm up to DL weight

WOD: 5 Rds
          10 DL 275/185
          10 Ring Push Ups
          Run 1 Lap

Cash out:Monkey Bars and Rope Climbs