12.11.14 – Press and Row/WB/PushUps
December 11, 2014
12.15.2014 Squat and 11 Minute AMRAP
December 15, 2014
Overhead Squat 
Fitness:
Four sets of:
Overhead Squat x 6-8 reps
Rest 45 seconds
Jump Rope Practice x 60 seconds
Rest 45 seconds
Hollow Rocks x 10-20
Rest 45 seconds
Snatch 
Performance:
Five sets of:
Snatch x 1.1.1
(rest 7-10 seconds between singles)

Rest 2 minutes

Metcon (AMRAP – Reps)
Fitness and Performance:
Complete as many rounds and reps as possible in 8 minutes of:
40 Kettlebell Swings (53/35)
30 Box Jumps (24/20)
20 Burpees
500m Row (Time)
Max Effort 500m Row

Optional Finisher