FUNDAY

WOD: Complete in TEAMS of 2 for Time

Block Run 
- 70 Box Jumps (24/20")
- 60 Pull-Ups
- 50 Shoulder to Overhead (135/95)
- 40 Front Squats (135/95)
- 30 Power Cleans (135/95)
- 20 Burpees
- 10 Handstand Push-Ups
Block Run 

*Partition work as needed. 1 person working at a time

Thursday

WOD: Bench Press

Set 1 – 6 reps @ 70%
Set 2 – 4 reps @ 80%
Set 3 – 2 reps @ 90%
Set 4 – 1 rep @ 95%
Set 5 – 2 reps @ 90%
Set 6 – 4 reps @ 85%
Set 7 – 6 reps @ 75%

*Rest 2min between sets

Wednesday

Hero WOD: "Tumilson"

8 rounds for time of

• Run 200 meters
• 11 DB Burpee Deadlifts (60* DBs)

U.S. Navy Special Warfare Operator Petty Officer 1st Class (SEAL/Enlisted Surface Warfare Specialist) Jon "JT" Thomas Tumilson, 35, of Rockford, Iowa, assigned to an East Coast-based Naval Special Warfare unit, died on August 6, 2011, in Wardak province, Afghanistan, of wounds suffered when his helicopter crashed. He is survived by his parents George and Kathy Tumilson, Joy and Scott McMeekan, sisters Kristie and Joy, and his dog Hawkeye.

WOD Demo with Jonathan Glancy - video [wmv] [mov] [HD mov]

Tuesday

WOD: AMRAP in 20 mins of

• :30 Handstand hold
• :30 Squat hold
• :30 L-sit hold
• :30 Chin over bar hold

CrossFit Mainsite WOD on 131215

Monday

WOD: AMRAP in 16 mins of

• 8 DB Thrusters
• 12 DB Lunges 
• 200m Run

Weight for the DBs- 45, 25*