12-15 JAN 2015

Warmup:
20 MTN Climber 4 CT
15 Cardinal Situp
15 Jump SQT

Monday
V:
Drop SQT+SOTS Press
*THEN*
3rds
12 OHS(55/75)
6 HSPU
N:
5xME Pullup
*THEN*
20 min EMOM
Odd: 45sec SQT Hold
Even: 10 Box Jump

Tuesday
V:
FSQT 5x60%, 5x70%, 5x80%, 3x90%
*THEN*
10Min AMRAP
3 Clean(185/135)
6 K2E
N:
5xME Push up
12min EMOM
Even: ME KB Swing
Odd: 5 Burpee

Wednesday:
V:
8min AMRAP
5 SN grip Push Press(65/95)
5 OHS
10 Sit up
*THEN*
7min AMRAP
Burpees
*THEN*
5xME
Hanging Leg raises (At min 10, LEGS STRAIGHT!!)
N:
8min AMRAP
5 Push UP
5 Box Jump
*THEN*
7min AMRAP
Burpees
*THEN*
5min ME Plank Hold (when they fail get them back up, EVERYONE will work for 5 min)

Thursday:
Family Time
!Group WOD! (toned down version of one they did this past weeked)