Tomorrow marks not only the the final wod of 2011, but also the final wod for Derek Spinale as he will be leaving GetBuilt for a greater cause, USAF Pararescue.  His effort, energy and enthusiasm will be missed.  We will end this year in honor of all our men and women in the armed forces with guns blazing!

Buy-in: Row/run/jump rope, PVC pipe shoulder complex, 20 air squats 11 supermans, 20 back extensions 11 leg swings (per leg), 20 arm swings 11 db external rotations (per arm)

Strength: Bench Press 3x3

Wod: 12 min AMRAP

20 push ups

11 power cleans (115/75)

Immediately upon completion of the 12 minute amrap: 20 dips 11 concentration curls per arm

Cash out: Don't be a jerk. Show up on time and high five Derek!

Buy-in: row/run/jump rope.  10 minutes of self care.  PVC Shoulder Complex.  12 reps of back extension, bridges and single leg rdl (no weight).  Max reps of push ups & pulls ups.

Wod: 3 rounds for time

5 Deadlifts (275/185)

30 Pull Ups

800 Meter Run 

Cash Out: Hot Chocolatier Truffles

Buy-in: row/run/jump rope, pvc pipe shoulder complex, 12 reps of pvc overhead squats, bridges, side-lying bridges, back extention.  max reps of push ups & pull ups

WOD:

Snatch Ball

For time:

100 Hang Power Snatches (95#/45#)

100 Wall balls (20#/10#)

Partition reps as needed.

Cash out: Ben & Jerry's 

Buy-in: row/run/jump rope, 2-minute plank, 10 min squat prep, max reps push ups & pull ups

WOD: 50 Double Unders

  21-15-9 Front Squat (85/135) & Box Jumps

  50 Double Unders

Cash out: egg nog