Workout 2 for 12/5/11

Warm up
pull up complex
low back hold with overhead extension 2*15
hollow rocks 2*15

Part 1
Thrusters 3RM

Part 2
10 burpees
15 kettlebell sum deadlift highpulls
20 kettlebell swings
5 rounds then
1500m row AFAP

Workout 1 for 12/5/11

Warm up
knees to elbows 2*15
plank to push up 2*20
Low back extension 2*15
rear delt flies 2*15

Part 1
10 min Partner ping pong deadlift 1 rep each

Part 2 
partner wod
2 rounds
battle ropes
20 push ups
battle ropes
30 squats
battle ropes
30 sit ups

1st Annual Max Effort Holiday Party and Award show!!!  December 2 Chateau de Lavrich