9 Dec: Isabell

Isabel with Kettlebells!
30 KB snatch each arm (32kg/28kg)

7 Dec 13 Row-thruster-row-thruster....

5 RFT
250m Row
10 thrusters 45/35

6 Dec 13 It is just 3 Rounds

3 RFT

25 Power Snatches 75/55
25 Push Press
25 Back Squats

20 Min cap

same weight throughout no rack...

5 Dec 13 Deathlifts and Elizabeth

Strength DLs or Sumo DLs


 Elizabeth

21-15-9
Squat Cleans
Ring Dips

4 December: Nicole

20min AMRAP
4oom run
Max unbroken pullups

3 December: Fun with Squats (and friends)

4 RFT
2 Muscle ups
4 HSPU
8 KB cleans (28/16kg)

2 December: DL/KB Ladder

20-15-10
DL (185/105)
KB Jerk (28/16kg)
200m sled drag (70/350