12.15.2014 Squat and 11 Minute AMRAP
December 15, 2014
12.17.14 – BS and 2x6Min Metcon (Row,KBS,Burp)
December 17, 2014
Deadlift 
Fitness:
4 Rounds
Deadlift x 4-6
1 Minute Rest
Jump Rope x 60 Seconds
1 Minute Rest
Side Plank x 20-30 seconds each side
1 Minute Rest
Deadlift 
Performance:
5 Rounds
Deadlift x 3-5
30 Seconds Rest
Tall Box Jump x 1.1.1. (5-7 Seconds between sets)
2-3 minute Rest
Metcon (Time)
Fitness and Performance
4 Rounds for Time:
10 x G2O
10 x Box Jump Overs
300m Run
* 2 Minute Rest between rounds.

– Note G2O weight and box height