12.10.14 – Deadlift and 24Min EMOM
December 10, 2014
12.12.14 – Squat and 8MinAmrap
December 12, 2014
Shoulder Press 
Fitness:
Three sets of:
Strict Press x 8-10 reps
Rest 60-90 seconds
Supine Ring Row x 8-10 reps
Rest 60-90 seconds
Side Plank x 30-45 seconds each side
Rest 60-90 seconds

Weighted Push Up 
Performance:
Four sets of:
Weighted Push Up x 4-6 reps
Rest 60-90 seconds
Single Arm KB Row x 8-10 reps each arm
Rest 60-90 seconds
L-Sit x 15-30 seconds
Rest 60-90 seconds

Metcon (Time)
Fitness:
For time:
1000 Meter Row

Five rounds of:
15 Wall Ball Shots
10 Push-Ups

Metcon (Time)
Performance:
For time:
1000 Meter Row

Five rounds of:
15 Wall Ball Shots
10 Ring Dips