120214 DL

Strength - DL

• 5  x  40%  +  5  x  bj
• 5  x  50%  +  5  x  bj
• 5  x  60%  +  5  x  bj

M/C - For time:

• 100 x du
• 21   x  hspu
• 75   x  du
• 15   x  kb swings (a) 24/16
• 50   x  du 
• 9     x  burpees
• 25   x  du

120213 C&J

Strength C&J

• 5  x  40%
• 5  x  50%
• 5  x  60%

M/C -  AMRAP in 20min

• 10  x  kb snatch (rt arm)
• 10  x  kb snatch (lt arm)
• 20  x  sdhp 
• 10  x  bj

Saturday Partner FGB

Rounds 1 & 3

1. Wall-ball, 10 ft target (Reps)  Partner 1
2. Sumo deadlift high-pull (Reps) Partner 2
3. Box jump (Reps) Partner 1
4. Push-press (Reps) Partner 2
5. Row (Calories) Partner 1

Rounds 2 & 4

1. Wall-ball, 10 ft target (Reps) Partner 2
2. Sumo deadlift high-pull (Reps) Partner 1
3. Box jump (Reps) Partner 2
4. Push-press (Reps)Partner 1
5. Row (Calories) Partner 2

Only one person works at a time.

120210 FS

Strength - FS 

• 5   x  75% + 5   x  bj
• 3   x  85% + 3   x  bj
• 1+ x  95% + 1+ x  bj

M/C - AMRAP in 20min - Teams

• 4   x   sb tgu
• 6   x   cal row
• 8   x   sdhp        95/65
• 10 x   thrusters

120209 P, PP, PJ

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Strength - P, PP, PJ

• 5   x  75%
• 3   x  85%
• 1+ x  95%

M/C - AMRAP in 10 min.

• 3 x dl       135/105
• 6 x pc
• 9 x bs