WOD 12/02/14

Pre-WOD (Skills/Strength):
Partnered
Handstand Hold / 100m Sprint
– One in hold and one sprinting.
– Each partner sprints 3 times.

WOD:
4RDS
Bar Sequence: Power Clean, Hang Clean + Push Jerk x2, Squat Clean + Split Jerk
1min Box Over Burpees
Rest 90sec

Post-WOD (Challenge/Cool-down):
Tabata Hollow Rocks

WOD 12/01/14

Pre-WOD (Skills/Strength):
5RDS
3 Front Squats (3 count hold at bottom).
Rest ~90secs between rounds.

WOD:
16min EMOM – Alternating
Even: 10x Burpees (Adv: 6″ Target above to 2-hand touch)
Odd: 12x Wall Balls (20/14)

Post-WOD (Challenge/Cool-down):
Stretch and recovery