December 14 WOD

December 14 WOD

Metabolic Conditioning:Fight Burns Hawaii1) 100 Burpees for Time (10 min cap)2) 21-15-9 Thrusters/T2B3) “Helen”3 rds – 400m Run – 21 KB Swings – 12 Pull-Ups
December 13 WOD

December 13 WOD

Barbell Skill:Press 5-3-1Push-Press 5-3-1Push-Jerk 5-3-11AE2M Movement Skill:SLIPS10 minutes
December 12 WOD

December 12 WOD

Metabolic Conditioning:Happy Birthday J. Miller3 Rounds400m Row/Run(at least 1 rd must be a Row)12-8-47(Elements Rotate order each round)Push-Ups – Sit-Ups – Pullups
December 11 WOD

December 11 WOD

Metabolic Conditioning:Michiko’s Birthday WorkoutBuy-In: 48 Double-Unders4 rounds – 12 Box Jumps(24/20)8 Deadlifts(275/185)19 Wall Ball(20/14 to 10′)Cash-Out: 8 Muscle-Ups OR 48 Double-Unders