WOD 2015-12-17

Strength: Back Squats; Workout: 5 RFT (T2B, Burpees, Shuttle Run)

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Strength: Strict Presses; Workout: "Helen" (3 RFT: Run, KB Swings, Pull-ups)

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Strength: Pendlay Rows; Workout: For Time (Row, Wall Balls, Deadlifts, KB-Swings, Sit-ups, Box Jumps, Slam Balls, Double Unders)

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Strength: Front Squats; Workout: 4 RFT (Wall Balls, Push-ups, Box Jumps)

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Hero-Workout: "Coffey" (FT: Run, Back Squats, Bench Presses, Muscle-up)

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Strength: Push Presses; Workout: AMRAP in 5 min (Cleans, Front Squats)

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Strength: Strict Presses; Workout: 4 RFT (Deadlifts, Walking Lunges, Double Unders)

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Video on the Dumbbell Thruster

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Strength: Pendlay Rows; Workout: "Nancy" (5 RFT: Run, Overhead Squats)

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