December 14, 2011

**Don’t forget to vote for your favorite FOCFitter for End of the Year Awards!! Friday is the last day to nominate!!!**

 

Standard WOD

Max effort pull-ups

2,500 m row – Row 1:30 sec., rest for :30 sec

OlyWod

 

Cleans: Pull bar up to 1″ above knees. Pause for 2 seconds. Lower weight to floor. Repeat for 2nd rep. On third rep, pause, then execute a full squat clean. Focusing on using good technique.

Work up heaviness to 5 sets

 

5 minute mini-AMRAP

20 shoulder to shoulder push presses

10 squat jumps

5 clapping push ups