WOD

A: For Time: 
15-9-6
Bumper Plate Thruster 
ABMAT Sit Ups

B: For Time: 
21-15-9 
Bumper Plate Thruster 45#/25#
Toes To Bar (Strict)

Then

 Clean Pull 3 x 3 (100% of Best Clean & Jerk)

WOD

A: 3 rounds for reps, 
1 min per station, of: 
Ring Rows
Push-up 
Sit-up 
Air Squat 
Burpee 
Rest 1 min

B: 3 rounds for reps, 
1 min per station, of: 
Pull-up 
Push-up 
Sit-up 
Air Squat 
Burpee 
Rest 1 min

WOD 

A: AMRAP in 10:00 Minutes
6 Dumbbell Manmakers
8 Ring Rows
10 Get Ups Sit Ups

B: AMRAP in 20:00 Minutes
6 Dumbbell Manmakers 40% of BW
8 Pull-ups
10 Get Ups Sit Ups 45#/25#

Dean moving on his snatches efficiently. 

Happy Friday!!

Strength/Skill
Shoulder Press 3-3-3-1-1-1

WOD A: "Mini Rosa"  
3 Rounds For Time of:  
11 Ring Rows
2 Ground to Overhead
49 Deadlifts
 
B: "Rosa"
3 Rounds for Time of:
11 Pull Ups
2 Ground to Overhead 135#/95#  
49 Deadlifts 135#/95#

My mother Rosa Maria Olalde - 11/02/1949 - 12-03-2012.

REST DAY!!

Miss a workout? Come make it up or come in and work on some mobility or a skill or just rest up for tomorrow's WOD. Don't overdo it today if you're not making up a WOD.

WOD
A: 3 rounds
50 Singles
9 Hang Power Cleans
10 Front Squats
25 ABMAT Situps

B: 4 rounds
50 Double Dnders
9 Hang Power Cleans 135#/95#
10 Front Squats 135#/95#
25 ABMAT Situps

Congratulations to my brother Guillermo and his wife Tina on the birth of their new baby Juliana Rosa Olalde - born 10/29/13 @ 3:17am - 7lb 1 oz - 20 1/2 inches

Strength/Skill
Floor Press  5-5-5-3-3-3

WOD
6 Rounds 
8 High Pull Snatch
8 Bent Row
8 Good Morning Push Press
8 Front Squat
:30 Rest  
Load moderately