Friday December 19th, 2014

Fitness:

A1. Shoulder Press; 4-6 reps x 3 sets; rest 1 minute
A2. Supinated Pull-ups; 4-6 reps x 3 sets; rest 1 minute.  Have someone help push your feet up to make the pull-ups. 

B1. Bench Press; 5, 5, 5, 3, 3; rest 1 minute
B2. Bent-Over Barbell Rows; 4-6 reps x 5 sets; rest 1 minute

C. 

AMRAP in 7 minutes:

3 Clean and Jerks - moderate

3 weighted sit-ups

6 Clean and Jerks - moderate

6 weighted sit-ups

9 Clean and Jerks - moderate

9 sit-ups

etc...

Performance: 

A1. Shoulder Press; 3 reps x 3 sets; rest 1 minute
A2. Weighted Supinated Pull-ups; 2 reps x 3 sets; rest 1 minute

B1. Bench Press; 3, 3, 3, 2, 2, 2; rest 1 minute
B2. Bent-Over Barbell Rows; 2-3 reps x 6 sets; rest 1 minute

C.
“Open WOD 13.4″
AMRAP in 7 minutes:
3 Clean & Jerks @ 135#/95#
3 Toes-to-Bar
6 Clean & Jerks @ 135#/95#
6 Toes-to-Bar
9 Clean & Jerks @ 135#/95#
9 Toes-to-Bar
etc…