20131114

12 min AMRAP:
Partner 1: max thrusters 45/65 lb
Partner 2: plank hold to fail
Switch
Then:
Partner 1: run 200m
Partner 2: hold bottom of squat
Switch

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20131104

3x:

4 min AMRAP

6 thrusters

9 barbell roll outs

12 lateral jumps over bar

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20131003: Fran

9:30 am

Fran:
21-15-9
Thrusters
Pull-ups (9:30 a.m. class used jumping pull-ups)

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20130308

Warm Up: double-unders; wall-ball warmup

Skill: Thrusters & pull-ups

WOD: Fran (21-15-9 thrusters & pull-ups)

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20130207

Warm-up: wall ball drill (burpees, front squats, figure 8's, sit-ups, 10m run, overhead squat) or standard warm-up (3 rounds of 10 reps of each push ups, squats, dips, back extensions, sit-ups + Samson stretch)

Skill: kipping pull up

WOD: 

Chest to bar pull-ups 3-6-9-12 etc.
Thrusters (65/95) 3-6-9-12 etc.

12min time cap

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