December 27 – January 1st

Click this for the official schedule the next 3 weeks
December 27th 2012

3-3-3-3-3-3 of:
Overhead Squat
*After Party*
Tabata Sit Ups

December 28th 2012
AMRAP in 3 minutes of Burpees
Then AMRAP in 3 minutes of Pull Ups
Then AMRAP in 3 minutes of Double Unders
Then AMARP in 3 minutes of Sit Ups

December 29th 2012
“DT”
5 Rounds for time of:
12 Deadlifts @155, 105
9 Hang Clean @155, 105
6 Push Jerks @155, 105

December 30th 2012
AMRAP in 15 minutes with your partner of:
One person runs 400 meters
Other person performs Max rounds of “Cindy”
Alternate as you come in from the Run

December 31st 2012
“Rahoi”
AMRAP in 12 minutes of:
12 Box Jumps
6 Thrusters @95, 65
6 Burpee over Bar

January 1st 2013
HAPPY NEW YEAR!!!!
Gym Closed!!!!
Find a buddy, and a Pull Up bar and do:
“Murph”
1 Mile Run
100 Pull Ups
200 Push Ups
300 Air Squats
1 Mile Run
You can partition the reps
Make a video!!!