Featured picture: 5:45am class December 2011

3 rounds for time of:
10 dumbbell power snatches(55/35), left arm
10 single-arm overhead squats(55/35), left arm
10 L-pull-ups
10 dumbbell power snatches, right arm
10 single-arm overhead squats, right arm
10 L-pull-ups

Featured picture:  Michelle December 2010

STRENGTH DAY:

Snatch  2-2-2-2-2-2-2

CARDIO DAY:

1.5 Mile Run (treadmill)

Featured picture:  Dr. Jatio December 2010

Complete three rounds for time of:

10 Kettlebell Swings (70/45)

50 Wall Ball SHOTS 10' (20/14)

Strength wod:  Back Squat  80%  5X3

Featured picture:  Vic  December 2011

10-9-8-7-6-5-4-3-2-1 reps for time of:

Deadlift (135/95)

Hang Clean (135/95)

Shoulder to Overhead (135/95)

Strength Wod:  Bench Press  1 rep max

Featured picture:  Tonya December 2011

Complete this 20 minute AMRAP:

400 Meter Run or 500 Meter Row

10 Front Squats (185/125)

20 Wall Ball Sit Ups (20/14)

Strength Wod:  SP/SPP  1 rep max