12-31-13

Strength:
5x5 GHD Sit-Ups 
5x5 Hip Extensions 
* Go heavy, but do not sacrifice form.

Metcon
For time:
21-15-9
Deadlifts (225/155)
Burpee Box Jumps (30/24)

12-30-13

Row 4K 

Metcon:
"Coe"
10 rounds of:
10 Thrusters (95/65)
10 Ring Pushups 

"Smooth seas do not make skillful sailors." -African proverb

12-26-13

Strength:
Squat Cleans
5 reps OTM for 4 minutes,
then go up in weight and do 4 reps OTM for 4 minutes,
then go up in weight and do 3 reps OTM for 4 minutes

Metcon:
6-9-12-15-18-21
Row for Calories
Ring Dips