1-6-14

Tabata:
Airdyne-keep above 70/60 rpm
KB swings (24/16)
Medicine ball cleans (20/14)

Metcon:
For time:
5 rounds of:
10 Deadlifts @ 225/155
30 DUs

1-3-14

Strength:
Work up to 3RM:
Dead lifts
*touch-n-go reps=never letting go of bar to regrip or dropping bar at top of movement

Metcon:
Open Workout 11.1
Complete as many rounds and reps as possible in 10 minutes of:
30 Double-unders
15 Power snatches (75/55)

1-2-14

Skill:

15 min to work on:

HS walks w/ partner

Skin the cat

Back Lever 

Metcon:

"Elizabeth"

21-15-9

Power cleans

Ring dips