12.9.14 – The Equalizer”ish”
December 9, 2014
12.11.14 – Press and Row/WB/PushUps
December 11, 2014
Sumo Deadlift 
Fitness:
Three sets of:
Sumo Deadlift x 6-8 reps
Rest 45 seconds
Russian Step-Ups x 8-10 reps each leg
Rest 45 seconds
Wall Climbs (or Bear Crawl) x 2-3 reps
Rest 45 seconds* Russian Step Up – http://www.youtube.com/watch?v=paGUT49Rvlo

Sumo Deadlift 
Performance:
5 x 3
Resting about 2-3 Minutes between sets.
Metcon (Weight)
Fitness:
Every minute, on the minute, for 24 minutes:
1st minute – Thrusters x 5 reps
2nd minute – Pull-Ups x 10 reps
3rd minute – Box Jump Overs x 5 reps
Metcon (Weight)
Performance:
Every minute, on the minute, for 24 minutes:
1st minute – Thrusters x 5 reps
2nd minute – Pull-Ups x 10 reps
3rd minute – Box Jump Over x 15 reps

The goal is to get about 30 Seconds rest in each minute. If you start bumping up against that next minute, scale the reps/weight.