12/6/15

A. Push press 3RM B. 2 sets of 3 reps @ 90% of 3RM push press C. Ascending ladder 1. muscle up/ring dip 1. sqt clean  30 double unders 2. muscle up/ring dip 2. sqt clean  30 double unders 3. muscle up/ring dip 3. sqt clean 30 double unders etc…

11/6/15

A. Shuttle run 10-1 Burpee 1-10 B. Partner WOD 10 cals bike 50 cals rower 20 cals bike 40 cals rower 30 cals bike 30  cals rower 40 cals bike 20 cals rower 50 cals bike 10 cals rower C. 2 player workout player 1 – 4 laps of gym single arm carry swap hand…