wod 161231

fight gone bad

3 rounds of

1 min. work each exersise

wall ball shots

sumo deadlift high pull 75/55

box jump 50/40

push press 75/55

row (cal)

rest 1 min. (when complete all 5)

wpd 161230

skill

turkish getup

metcon

run 800m

10 turkish getup

20 kb stepup

30 kb snatch

40 goblet lunges

50 kb swing

run 400m

Wod 161229

Stength

Push jerk

5-5-5

Metcon

10-8-6-4-2

Power snatch 115/85

Combo of c2b t2b

Wod 161228

For time

50-40-30-20-10

Wall ball shots

Burpees

Box jump