Page 389 – CrossFit Apollo

January 4th, 2012 -Run 400 Meters 15-Pull Ups 30-Push

January 3rd, 2012 12 Minute AMRAP 1- Thruster

January 2nd, 2012 “Fight Gone Bad” Three rounds

Rest Day- Meal of the Week Paleo Pizza [caption

New Years Eve WOD Should be fun. It is a secret

15 Minute AMRAP 1 Rope Climb 10 Ring Dips 20

A) 5-5-5-5-5 Bench Press B) Team WOD (2 People) -45

20 Min. AMRAP 1-DeadLift 2-Hanging Cleans 3-Front

5 Rounds 40-Double Unders 20-Toes 2 Bar 10-DeadLift

7 Rounds: 7-Thrusters (40/30 lbs Dumbells) 7-Burpees 7-Pull