Strict Press Every 2 Minutes x5 6 reps at 55% 4 reps at 65% 2 reps at 75% 1 rep at 85% 1 rep at 90% ___ Rest 2 Minutes ___ Every 2 Minutes x3… Monday 12-22-14

AMRAP 10 15 Wallballs (20/14#) 12 Box Jumps (24/18″) 9 C2B Pull Ups ___ Extra Credit 1000m row Time Trial

Front Squat Build to a heavy single. Overhead Squat Build to a heavy single. Snatch Build to a heavy single.

Open Gym 6-8am & 5-7pm

5 Rounds (each for time): 25 Wallballs (20/14#) 25 Russian KBS (53/35#) 25 Push Ups Rest 2 minutes between each round.

Clean & Jerk 15 minutes to work up to a heavy clean and jerk. Use 50-65% or Rx’d for part 2. ___ CrossFit Games Open WOD 13.4 AMRAP 7 3/3, 6/6, 9/9, 12/12… Clean &… Monday 12-15-14