Warm up: 400 m run, 10 banded pass thrus; 2 x 5 mb clean pulls, 5 mb squat cleans,  5 db push press, 5 push ups

Mobility:   Front Rack, Oh and Starfish plank

Skill Focus:  Push Press
Warm up and build to a. . .

Warm Up: 10 jumping jacks, crab walk, 10 squats, log roll, speed ladder, 100 m run

Skill Focus: pistols

WOD:
4 minute tabatas of:
flying burpees
Burpee Box Jump
Burpee ball toss

Warm up: 2x 30 s jumprope,  10 light good mornings, 10 hollow rocks, 10 alt straddle toe touch

Mob: 8 CFFB inchworms; wrists and shoulders

Skill Focus: Double Under Prep:  2:00 min tabata of Pogo jumps

Athlete of the Month December 2013:  Richard B

Warm up: 2x 200 m run, 10 squats, 10 sit ups, 5 pull ups

Mob:  IT band rotation w/ variations

Skill Focus: Back Squat Warm up to 80% of your 1 rm and. . .

Back Squat 3 x 5 @80%

WOD:

Level 3

Warm Up: 2x 200-meter medicine ball throw for distance and chase

Skill Focus: muscle ups

WOD:
25 thrusters
25 knees-to-elbows
25 push-ups
25 kettlebell swings
1 muscle-ups

Warm up:  400 m run/jog; 10 arm swings ea direction, 10 leg swings ea dir, 5 inside outs, 5 outside ins; turf drills:  5 perfect burpees, deep lunge to hip stretch, high kicks, A skips, B skips, alt quick knees, carioca; 2, 50 m acceleration build ups

Warm up: 300 m run/row; 10 pvc pass thrus, windmills, good mornings; 10 kb swings, 10 kb bo row, 10 wall balls, 5 pull ups/ring rows,
2x 10 yd:  shuttles, high knees, to touches, inside outs, outside ins, bounds

Mobility:  Leg Cradle lunge w/ twist

Warm up:  300 m row/run; 10 pass thrus, 10 windmills; 2 x 10 squat jumps, 8 ring rows, 8 push ups

Skill Focus: Shoulder Stability/Mobility
W/ an empty/light barbell work on press w/ snatch grip, pp w/ sn grip, pj
w/ sn grip