WOD 10/12/17

AMRAP 20 minutes: 15x Front Squat 15x Plate Burpees 200m Run

WOD 10/11/17

Deadlift 5,5,3,3,3,1,1,1+ Then:  NFT 15,12,9,6,3 Hollow Rocks 100m Sprint after each set.

WOD 10/10/17

“The Grind” AMRAP 30 minutes: 20x Front Rack Walking Lunges 10x Muscle Up 40x Handstand Walk Steps 20x Hang Power Clean 20x TTB 20x Push Ups 200m

WOD 10/9/17

35, 30, 25, 20, 15, 10, 5 Medball Sit ups After Odds:  50x DU After Evens:  30x Russian Twist

WOD 10/8/17

Cash in:  500m Row Then 5 Rounds: 10x HSPU 20x Pistols 1x Prowler Push 500m Run or Row

WOD 10/7/17

5 rounds: 400m Run or 500m Row 12x Deadlift 21x Box Jump