12.12.14 – Squat and 8MinAmrap
December 12, 2014
12.16.14 – Lift and MetCon(4RFT)
December 16, 2014
Front Rack Lunge 
Fitness:
3 Rounds
FRRL x 8-10
Rest 60 Seconds
Plank from Elbows x 45-60 Seconds
Rest 60 Seconds
Bent Over KB Row x 8-10 (Each Arm)
Rest 60 Seconds
Front Squat 
Performance
5 @ 70%
5 @ 75%
5 @ 80%
4 @ 85%
* 2-3 Minute Rest Between Sets
Metcon (AMRAP – Rounds and Reps)
Fitness:
Complete as many rounds and reps as possible in 11 minutes of:
5 x Pull-Ups
7 x Push Ups
9 x Wall Balls
Metcon (AMRAP – Rounds and Reps)
Complete as many rounds and reps as possible in 11 minutes of:
5 x C2B Pull-Ups
7 x Ring Dips
9 x Wall Ball Shots (20/14)