12 DAYS OF CHRISTMAS 1 Wall Walk 2 Ring Dip (MU to ring dip) 3 STOH (95/65) 4 Pull-up (C2B) 5 Slam Ball (30/20) 6 OH Lunge Step with Slam Ball (R+L=1) 7 Burpee 8 SDLHP (95/65) 9 HR Push-up 10 WallBalls (20/14) 11 T2B 12 Power Snatch (95/65) *Like the song 12 Days of ChristmasRead more

Work up to a heavy HPC 5 Rounds 75 DU’s 10 HPC (135,95) 2 Rope ClimbsRead more

5-5-5+ Back Squat 5-5-5+ Bench Press 5-5-5+ Deadlift (*65%of 90 – 70%of 90 – 75%of 90)Read more

Teams of 3 (or 4) Waterfall Style 4 Rounds 250 m. Row 20 Wallball (20,14) 12/15 Cal AB 20 Push Press (45,35)Read more

Mainsite 150504 5 rounds for time of: 15 KBS (32,24kg) 15 push-ups Run 400 metersRead more