DECEMBER 20 - 24, 2010

"12 DAYS OF CHRISTMAS"
1 100M SPRINT
2 HIGH BOX JUMPS
3 HSPU
4 CLEAN PRESS 95/65
5 RING PUSH-UPS
6 KTE
7 KB SWINGS
8 BUS DRIVERS
9 RING DIPS
10 THRUSTERS 95/65
11 PULL-UPS
12 BURPEE BOX JUMPS
FOR TIME
GOES JUST LIKE THE SONG

YOUR CHOICE OF ANY 3 MOVEMENT
1 REP OF EACH ON THE MIN
ADD 1 REP EVERY MIN
UNTIL YOU CAN NO LONGER COMPLETE ALL
3 MOVEMENTS THEN
DO 1 LESS. REP EVERY MIN
UNTIL YOU COMPLETE ALL ROUNDS LEFT
LOOKS LIKE THS:
1,1,1 FRIST MIN
2,2,2 SECOND MIN
3,3,3 THIRD MIN
4,4,4 FORTH MIN
IF 10 IS YOUR MAX GO DOWN
9,9,9
8,8,8
7,7,7
UNTIL YOU GET TO 1,1,1


"JINGLE MY K-BELLS"
400M RUN
50 KB SWINGS
400M RUN
40 KB SNATCHES
800M RUN
30 KB SIT-UP
800M RUN
40 KB CLEAN PRESS
400M RUN
50 KB SWINGS
400M RUN
FOR TIME

SPLIT JERK 1-1-1-1-1-1-1 REPS
BACK SQUATS 3-3-3-3-3 REPS

"RANDY"
75 LB POWER SNATCH, 75 REPS FOR TIME.