Saturday, 12.31.16 – Sport

,
3 rounds not for time: 5-10m handstand walk or 3-5 wall walks 5-10 strict toes-to-bar + A. Snatch gauntlet, 1 rep every :60 starting @ 65% 1RM – males add 10 & females add 5 every :60 + AMRAP in 16:00 w/a partner, trade off all work as desired but only 1 partner works at
Details

Saturday, 12.31.16 – Health

,
Run, row, Assault Bike, and/or ski erg @ easy pace Dynamic mobility work – coach-led AMRAP in 16:00 w/a partner, trade off all work as desired but only 1 partner works at a time: 100 pull-ups or perfect CTB Australian pull-ups 200 wall balls 400 double-unders + a good old-fashioned perfect-plank-off – capped @ 10:00
Details

Friday, 12.30.16 – Sport

,
A. Squat clean & jerk, build to a tough (not max) single for the day + For reps/time: 4:00 of (3/2 muscle-ups + 6 power cleans @ 185/125) 4:00 rest 4:00 of (8 strict handstand push-ups or 4 wall walks + 40 double-unders) 4:00 rest For time: 250m row 15 burpees 25 kettlebell swings, 70/53
Details

Friday, 12.30.16 – Health

,
Run, row, Assault Bike, and/or ski erg @ easy pace 3 sets easy of (10 bird dogs + 10 dead bugs + :10 2-arm passive hang from bar) A. Snatch, 10:00 coach-led tech work + Every :90 for 12:00 (4 sets of each): 1st: 2 back squats building to end of a very tough double,
Details