OSFX 20141215

Warm up:

5x3 Cleans 70-80%

WOD:

40-30-20, 25min limit
* calorie row
* dead lift 155/95#
* pull up

OSFX 20141210

Warm Up:

* 4x5 Front Squat AHAP

WOD:
* 800m run

5 Rounds:

* 5 DL 225/135#
* 6 L-Pull ups
* 30 double unders

* 800m run

OSFX 20141208

Warm up:  Slow 8 min AMRAP:
* 5 box jumps
* 10 empty bar thrusters
* 200m run

AMRAP 18 min:
* 15 box jumps
* 12 push press 115/75#
* 9 toe to bar

OSFX 20141203

Warm up:

* 4x10 DL @ 50-60%

Accumulate:

* 1mi KB run 35/25#
* 100 pull ups
* 100 push ups

OSFX 20121201

AMRAP 20min:

• 20x overhead squat 45#
• 20x back squat 45#
• 400m run