Saturday 140104

For time:

155 pound Snatch, 9 reps

Row 2,000 meters

155 pound Snatch, 15 reps

Row 1,000 meters

155 pound Snatch, 21 reps

Row 500 meters

Hard Cindy

"Hard Cindy"

Complete as many rounds as possible in 20 minutes of:

5 Weighted pull-ups, 35 pounds

10 Push-ups with feet on 30" box

15 Squats holding a 45 pound plate

Wednesday 140101

Five rounds for time of:

20 Strict ring dips

135 pound Thruster, 14 reps

There should be no bend of the leg or hip in the strict ring dip.

Tuesday 131231

Handstand walk 100 meters

If you fall, restart at the point of contact furthest from the finish.

Monday 131230

15-12-9-6-3 reps for time of:

Chest to bar pull-up

135 pound Clean and jerk

Push-up

TK

"TK"

Complete as many rounds as possible in 20 minutes of:

8 Strict Pull-ups

8 Box jumps, 36" box

12 Kettlebell swings, 2 pood

Friday 131227

Shoulder press 1-1-1-1-1 reps

Push press 3-3-3-3-3 reps

Push Jerk 5-5-5-5-5 reps

DG

"DG"

Complete as many rounds as possible in 10 minutes of:

8 Toes to bar

35 pound Dumbbell thruster, 8 reps

35 pound Dumbbell walking lunge, 12 steps

Tuesday 131224

Four rounds for time of:

Run 400 meters

50 Squats

Monday 131223

Back Squat 5-5-5-5-5 reps