12/14/10 - DE FLOOR PRESS & DECEMBER PAINSTORM

1. WARM UP
- Mobility WOD
- Burgener Warm Up
- Skill Transfer Drills


2. STRENGTH
- Dynamic Effort Floor Press, 8x3
- Work up to heavy single after 8x3

3. WOD - DECEMBER PAINSTORM
Five 5-minute rounds with 2 minutes rest between rounds.
In each round, perform the following:
- Row 500 meters
- 25 thrusters (45lb)
- 15 pull-ups

In the remaining time, accumulate as many reps of Shoulder to Overhead (S2O)with 155lb as possible. Score is total reps of S2O.

4. SKILLS & DRILLS
3 rounds:
- Skin the Cat, 5 reps
- Rest 1 minute between rounds