5 – 7 December 2012 at 619 San Diego Personal Training 619 in San Diego

Friday

Strength
Front Squat
8 x 8

619 San Diego Personal Training 619 WOD
4 Rounds
15 Thursters 75/55
15 Pull Ups
then
4 Rounds
10 Box Jumps 24/20″
10 Power Kbs 2.0/1.25

Thursday

Strength
Flat Bench Press
8 x 8

619 San Diego Personal Training 619 WOD # 1
5 Rounds
25 Double Unders
10 Burpees

3 Minute Rest

WOD #2
2K Row

Wednesday

Power Development

Power Clean
3-3-2-2-1-1-1-1

619 San Diego Personal Training 619 WOD
5 Rounds
15 Sit Ups
15 Toes 2 Bar
400 Meter Run