January 2nd 2013 – January 8th 2013

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Click this for the official schedule the next 3 weeks
January 2nd 2013

5 rounds for total time:
10 Squat Snatch @95, 65
200 meter Run

January 3rd 2013
Take 20 minutes to build to a 1RM Power Clean and Jerk
Then EMOM for  5 minutes 2 Power Clean and Jerks @ 80% of 1RM
Immediately following, perform as many Clean and Jerks as possible in 2 minutes

January 4th 2013
“Cindy”
AMRAP in 20 minutes of:
5 Pull Ups
10 Push Ups
15 Air Squats

January 5th 2013
“McGhee”
AMRAP in 30 minutes of:
5 Deadlifts @275, 185
13 Push Ups
9 Box Jumps
SCALE THE DEADLIFT IF YOU NEED TOO!

January 6th 2012
AMRAP with your partner in 15 minutes of:
20 Wall Balls
20 Burpees
20 Sit Ups
One person works, the other rests
Alternate however you want

January 7th 2013
“Fran”
For time:
21-15-9 of:
Thrusters @95, 65
Pull Ups

January 8th 2013
5-5-5-5-5-5 of:
Strict Press
*After Party*
Tabata Sit Ups