Dec 31 2013 Happy New Year Troops.

Strength
10-10-10 of Push Press

WOD
12 minute AMRAP of:
20 Unbroken AKB Swings (#53/#35)
10 Backsquats @ 75% of BW, Unbroken
5 Box Jump Overs 24″/20″

The KB Swings and backsquats are to be done unbroken. If you have rest during the set automatically do 5 burpees every time you need to rest. Once you have finished the set go on to the next exercise in the round.

Dec 18 2013

Warmup
3 rounds
10 Kip Swings
10 Push-ups
10 PVC OHS

5 minute Muscle-up Progression Review

Strength
Spend 15 minutes to work up to a heavy Overhead Squat

WOD
Open WOD 11.4
10 minute AMRAP of:
60 Bar Facing Burpees
30 Overhead Squats (#120/#90)
10 Muscle-ups