12/11 WOD

WOD (1 min. each - 3 Rnds)
burpees
db swings (55/30)
box jump
dbl unders
row
rest

12/10 WOD

WOD
Bench (8-7-6-5-4) (80% of body weight or more)

then
 (5 rnds)
2 mat length bear crawl
10 push press (135/95)
2 mat length gorilla hop
10 chest to bar pull-ups

 

12/9 WOD

WOD (20 min. AMRAP)
5 cleans (135/115/75)  (Rx+,Rx,Rxladies)
10 toes to bar
15 wall ball

12/5 WOD

WOD (10 min.)
30 dbl unders
15 snatches (75/55)

Cash out (3 RNDs)
10 high box jumps
row 1 km

12/4 WOD revisted from 11/19

WOD
400 meter
 then 7 rnds
  15 rows
  10 toes to bar
finish with 400 meter

12/3 WOD

WOD
dead lift (285/245/165) (Rx+/Rx/Rxladies)(10-9...2-1)
handstand push-ups (or push-ups and wall ball) (1-2-.....9-10)

12/2 WOD

WOD (every min. for 20 min.)
5 chest to bar
5 burpees
If you do not make a round go to 4 and then to 3reps if needed.