Friday 1/6/17... #1 Box squats

#1. Box squats

#2 Conditioning:

For time:
21 Deadlifts, 225# (155#)
50 Squats
21 Push press, 135# (95#)
15 Deadlifts, 225# (155#)
50 Squats
15 Push press, 135# (95#)
9 Deadlifts, 225# (155#)
50 Squats
9 Push press, 135# (95#)

Provided by Crossfit Verve.

Thursday 1/5/17.... Viking Helen

#1. Strength: Floor Press 10-8-6-4-2 climbing

#2. Conditioning: "Viking Helen"

          3 Rounds:

          Row 500
          12 pull ups
          21 KB swings

Glute ham raises

Wednesday 1/4/17..... #1. Strength Cleans, #2. EMOM-10: 1 clean + 20 dubs

#1. Strength: Power cleans

#2. EMOM- 10
     1 power clean
     20 dubs

#3. ABS

Tuesday 1/3/17... 100 Overhead squats

from Mike's Gym

For time: 100 Overhead squats
     * every time you break - do 5 burpees

Monday 1/2/17... #1. Strength - Farmer carry w/trap bar, #2.

#1. Strength: farmer carry w/trap bar (conga style - length of turf)

#2. Conditioning: 5 Rounds for time
     12 deadlift
     12 ball slam (30/20)
     12 push ups

#3. partner abs: 4 rounds
     25 wallball sit ups (partner holds weighted back extension)

Sunday 1/1/17.... Row 2K + wallballs

Conditioning: for time

Row 2 K
Every 200 meters get off and do 15 wallballs

Cash out: Tabata ABS