12/9/13

warm up: dynamic

Strength: 15min work to a 1rm back squat

wod:
10-9-8-7-6-5-4-3-2-1 toes 2 bar(sc: straight leg or GHD sit ups)
10-20-30-40-50-60-70-80-90-100 double unders (2:1 scale)

12/2/13

warm up: dynamic+partner shoulder smash

strength: 5x1 OHS (light-moderate)
             2x10 OHS (light, "pretty" reps)

wod: 4 rounds
        5 hspu
        10 power clean
        15 kbs
        20 wall ball shots