WOD – Saturday 12/14/13

Strength Split Jerk ME Conditioning AMRAP10: 5 Shoulder-to-Overheads @ 115/75# 10 Deadlifts @ 115/75# 40 Double Unders

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WOD – Friday 12/13/13

Strength Handstand Practice Conditioning AMRAP20: Run 400m Max Unbroken Handstand Hold Score is total seconds in a handstand. Choose your handstand level wisely. If you

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WOD – Thursday 12/12/13

Strength 30 min to work up to a heavy BB Complex: Deadlift 1 Hang Squat Clean (from top of knee or higher) 1 Squat Clean

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WOD – Wednesday 12/11/13

Strength Recovery Day Conditioning For time/30 min: 100 (50L/50R) KB Snatches @ 53/35# 75 Sit-ups 50 HR Push-ups Partition as desired.

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WOD – Tuesday 12/10/13

Strength Strict Pull-up/Muscle-up ME Conditioning AMRAP20: Run 400m Max Unbroken Pull-ups/Muscle-ups Score is total number of Pull-ups/Muscle-ups. If you cannot do 7 or more Unbroken

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WOD – Monday 12/9/13

Strength Thruster 3RM Conditioning “That Happened” For time/15 min: 30 Burpees 30 Thrusters @ 95/65# 30 Power Cleans @ 95/65#

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WOD – Sunday 12/8/13

GYM CLOSED TODAY FOR ROOKIE RUMBLE 3, NO BARBELL CLUB OR OPEN GYM Watch the 2013 American Open Live Stream! Chyna Cho (8AM PST) and

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