11.19.14 – “The Three Wise Men Tribute”
November 18, 2014
12.9.14 – The Equalizer”ish”
December 9, 2014
Front Squat
Fitness
Three sets of:
Front Squat x 6-8 reps
Rest 60 seconds
Single Arm KB Press x 6-8 reps each arm
Rest 60 seconds
Double-Under Practice x 60 seconds
Rest 60 seconds

Front Squat
Performance
5 @ 60%
5 @ 65%
5 @ 70%
5 @ 75%
4 @ 80%
* 2-3 Minutes rest between sets

Metcon (3 Rounds for reps)
Three sets for max reps of:
60 seconds Row for Calories
60 seconds Push-Ups
60 seconds Kettlebell Swings (53/35)
60 seconds Double-UndersRest 4 minutes