For time:
Row 2K
135 pound Snatch, 12 reps

Split Jerk 1-1-1-1-1

Rest Day

The 7:00 AM class for tomorrow 12/30/11 is cancelled. Just the 7:00. All other classes normal schedule.

For time: 10-9-8-7-6-5-4-3-2-1 rep sets of
275 pound deadlift
Lateral push-ups
V-ups

Use a dynamax ball for lateral push ups

For time: 40-30-20-10 reps of
Pull-ups
Push-ups
Sit-ups
Squats

For time:
Five rounds of:
45 pound overhead walking lunge, 12 steps
12 Burpees
Followed immediately by:
As many reps as possible of 95 pound Push Press in one minute

Do the five rounds of lunges and burpees then go directly into one minute of push presses. DO NOT do push presses after each round.

“Elizabeth”

For time: 21-15-9 rep sets of
135 pound Clean
Ring-dips