Front Squat 3.3.3.3.3 Broken Down Fran 21-15-9 Front Squats Push Press Bent over Row **Every time you put the bar down to rest you have to complete 3 Bar facing Burpees before you puck up your bar Score = the amount of burpees you complete – lowest score wins!
Snatch Balance 5×5 5RFT 4 TGU 8 Renegade Rows R/L 16 Slam Ball
Team Chipper 30 Burpees 30 Box Jumps 30 Full Ext Sit Ups 30 Thrusters 30 Wall Ball
Weighted Pull Ups 10 x 3 50,40,30,20,10 Ring Rows Swings Mt. Climbers
Front Squat
5×5
minute reps
*Air Squats *Jump Lunge
*Push Ups *Suicide Plank
*Ab Mat *Burpees
Complete each for a minute – rest 2 mins – then repeat
3x total
W.O.D. 11/24/12
TGU- 3,3,1,1,1
every min on the min for 12 Min:
3 Burpees
5 DB/ KB Thruster
W.O.D. 11/20/12
Deadlift 3,3,3,1,1
Amrap in 12
8 Back Squats
10 SDL
1 Farmer Walk
W.O.D. 11/17/12
Strict Press 5×3
4 Rounds
1 Min walking swing
1 Min SDLHP
1 Min No hands get ups