5 rounds for time of:

10 Hand-Release Push-Ups
20 Alternating DB snatches 45/30
25 sit-ups

Hey Guys and Gals - As we all know Christmas is fast approaching.  Next Saturday 12/14/2013 we are going to hold a WOD fundraiser.  This will be at 10 a.m. The  WOD will be the 12 days of Christmas.  The cost to participate in the fundraiser is ONE NEW UNWRAPPED TOY.  These toys will be donated to children who would not have a Christmas.  Hope to see you all there!!

Hey Guys and Gals - As we all know Christmas is fast approaching.  Next Saturday 12/14/2013 we are going to hold a WOD fundraiser.  This will be at 10 a.m. The  WOD will be the 12 days of Christmas.  The cost to participate in the fundraiser is ONE NEW UNWRAPPED TOY.  These toys will be donated to children who would not have a Christmas.  Hope to see you all there!!

3 wall walks
9 squat cleans 115/85
15 wall balls 20/15
30 double unders

3 rounds for time

"Cindy"

5 Pull ups

10 Push ups

15 Air squats

AMRAP 20 minutes

10, 9, 8, 7,--- 3, 2, 1

Hang Snatch  95/65
Toes to Bar

Then:

1 minute side plank hold - 1 minute for each side

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Those of you that can not do toes to bar should do knees to elbows.

Exercise is progressive. If you can't do all 55 toes to bars, then do toes to bar until you can't do anymore. Then do knees to elbows.  

If you can't snatch the RX weight, keep working - eventually, you will be lifting heavier than the prescribed weight.

50 Double Under buy in

10 Russian Kettle Bell Swings 70/53
10 Pull ups

5 Rounds

50 Double Under buy out

Time stops when you finish the second set of double unders.

21-15-9

Deadlift 225/185 lbs
Box jumps 24/20