WOD 9/12/16

Deadlift 5×5 Then: AMRAP 10 mins- 15x KBS 30x DU METCON Only: AMRAP 20 mins: 20x KBDL 200m 10x KBS 30x DU

WOD 9/10/16

Class at 5pm today! 1600m 50x Medball Situps 50x Iso Ab to Plank 1600m

WOD 9/8/16

Back Squat 5×5 @80% Then: 21-15-9 Leg Lifts 50x DU after each set Metcon Only: Cash in:  30 Weighted Step Ups 10,9,8…1 Back Squats & Leg Lifts 20x DU after each set Cash out: 30 Weighted Step ups

WOD 9/7/16

“Wednesday Grind” 10 Rounds: 3x HSPU 6x Deadlift 6x CTB pull-ups 24x Box Jumps

WOD 9/6/16

Part 1:  4 Sets- 5-10 Tempo Push-ups (2121 Count) Part 2: 800m 21x Clean and Jerk 42 TTB 800m