Wed Dec 21

Strength
* Back squat 3x5 @ 55-60% 1RM

Metcon

AMRAP 8min
* 3 Deadlift
* 6 Burpees
* 100m sprint

originally from: http://www.seacitycrossfit.com/2011/12/dec-19-2011-wod.html

Mon Dec 19

3 Rounds of 5-5-5
Back Squat, Shoulder Press, Dead Lift

Fri Dec 16

AMRAP (As Many Rounds as Possible)

5 Pushup, 5 Box Jumps, 5 Leg Lifts

in 5 Minutes

Wed Dec 14

Another Short Run

Mon Dec 12

Short Run