Saturday 12/31/11

A.  3 rep back squat 8 times (rest 1min between sets)
B.  Work Up to a tough Double
C.  1-5 Ladder Hang Clean 4 Rounds

Thursday 12/29/11

For Time:
9 Deadlift
6 Hang Power Snatch
10 Side to Side Pull Ups
200 Situps

The first three, you do 5 rounds before you do your situps

Wednesday 12/28/11

Push Press 3 Reps
15 Toes to Bar
Rest 3 minutes
(5 Rounds)
15 Toes to Bar

Tuesday 12/27/11

AMRAP 22 Min
10 Chest to Bar
10 Overhead Squat
50 Ft Walking HS
Gym Lap 25 lb plate
10 Burpees

Monday 12/26/11

A. Power Snatch; 5,3,2,5,3,2; rest 3 min - only 2nd wave tough

B. 5 TnG clean and jerk on the minute for 5 minutes - add weight per set

C. 100 GHD Sit Ups for time

Saturday 12/24/11

For Time:
10 Muscle ups
100 Push Press (75 lbs)
4 Gym Laps with 45 lb plate

Thursday 12/22/11

12 Days of Christmas for Time:
1 Burpee
2 Handstand PU
3 Toes to Bar
4 Leg Raises
5 Pull Ups
6 Box Jumps (24)
7 Squats
8 Push Ups
9 Knees to Elbows
10 Walking Lunges
11 GHD
12 Thrusters (95)
After each exercise, you go back through the others, like the song.