December 17, 2016

Conditioning: 5 RFT
“Tin Man”
5 Bench Press, 1x bodyweight
5 Power Cleans, 1x bodyweight
*Ladies – 3/4 bodyweight
**Scale to 3/4 or 1/2 bodyweight

Conditioning: 5 Rounds for reps
1 Minute:
Max Effort Bar Facing Burpees
1 Minute:

Teamwork Saturday
Conditioning: AMRAP
In teams of three, complete five rounds each for max individual reps:
200m Pinch Grip Plate Carry (AHAP)
Assault Bike for Cals
Burpee Box Jump Overs (24/20)
*Each walk counts as 1 rep. The walker is the time keeper.

Conditioning: AMRAP x 5:00
Strong Partner WOD
5 minute AMRAP
Stone/Bag over the shoulder
rest 2 minutes
5 minute AMRAP
Tire flip
rest 2 minutes
5 minute AMRAP
20M sled push

Score is total reps. 180/90 for sled. Each 20M equals 1 rep. Post loads in comments. (Rx+ no partner)

Post WOD core session:
100 hollow rocks, 30 second plank for each break.
Metcon (Time)
Optional Strong WOD
10 rounds for time
3 bench press
5 pull ups or rows
7 curls
10 GHD sit ups