Friday 131220

Row 5K

Elizabeth

"Elizabeth"

21-15-9 reps of:

Clean 135 pounds

Ring dips

Wednesday 131218

Ten rounds for time of:

12 Burpees

12 Pull-ups

Monday 131216

Five rounds for load and time of:

15 Handstand Push-ups

5 Deadlifts

Sunday 131215

Complete as many rounds as possible in 20 minutes of:

30 second Handstand hold

30 second Squat hold

30 second L-sit hold

30 second Chin over bar hold

Saturday 131214

Hang squat clean 3-3-3-3-3-3-3 reps

Thursday 131212

Push Jerk 1-1-1-1-1-1-1 reps

Coffey

"Coffey"

For time:

Run 800 meters

135 pound Back squat, 50 reps

135 pound Bench press, 50 reps

Run 800 meters

135 pound Back squat, 35 reps

135 pound Bench press, 35 reps

Run 800 meters

135 pound Back squat, 20 reps

135 pound Bench press, 20 reps

Run 800 meters

1 Muscle-up

Tuesday 131210

Ten rounds, each for time of:

100 meter Sprint

Rest 90 seconds

Sunday 131208

Complete as many rounds as possible in 20 minutes of:

95 pound Thruster, 5 reps

95 pound Hang Powerclean, 7 reps

95 pound Sumo Deadlift High-pull, 10 reps