Warm Up
Complete 2 rounds of the following
- 50 double unders or 100 singles
- 10 sit-ups
- 10 air squats
Workout
from CrossFit.com Dec. 31 2014
complete 5 rounds for time (Scale to 3 rounds if you’re about to die, always consider the 1st rule)
- 20 dips (chair dips)
- 14 thrusters (choose a moderately heavy set of DBs) note weight
Everyday Fitness & Movement 
After watching this video, I suppose I have NO EXCUSES.
Boo. Last WOD. Used 15# dumbbells; time: 12:47. I hope nobody asks me to lift anything this afternoon.