WOD 12-9-15

Warm-Up S.H.O.T. Drills (12 pound shot) 5 minutes KB Snatches 50 reps per arm (Skill work: 12 – 16 kg) Kipping Pull-up 30 reps (Skill work: band assisted) Elizabeth 21-15-9 135 lb. Clean Ring Dips Charles Habib Malik (1906-1967), the Ambassador to the United Nations, from Lebanon,, was a member of the U.N. Security Council…

WOD 12-8-15

5 rounds of 5 Performed in a circuit, 3 minute rest in between rounds Deadlift (80% of 1 rep max) Military Press (80% of 1 rep max) KB or BB Weighted Pull-ups (80% of 1 rep max) 5 rounds 25 1-Arm KB Swings (alternating hands each rep) 10 Burpees 1 minute rest in between rounds…