WOD 11/22/16

Jerk 5×5 Then 5 Rounds- 10x DB Press 10x Renegade Rows 200m Run

WOD 11/21/16

21-15-9-3 Handstand Push ups 5x Deadlift after each set Rest 2 mins AMRAP 10 mins- 5x Muscle Up 15x Wallballs

WOD 11/19/16

REMINDER- CLASS AT 6PM ONLY “Tasmanian Devil” AMRAP 4 mins: 21-15-9 Thrusters and Pull ups Rest 3 mins AMRAP 4 mins: 50,40,30,20,10 DU’s and Sit ups Rest 3 mins AMRAP 4 mins: 10x OHS 5x Burpee

WOD 11/17/16

OTM 10 mins:  1x Power Clean, 1x Hang Power Clean OTM 10 mins:  1x Power Snatch, 1x Hang Power Snatch

WOD 11/16/16

“The Grind” AMRAP 20 mins- 50 Calorie Row or Block Loop Run 25x TTB 100x Front Squat 25x CTB Pull ups 50x Box Jumps Then… AMRAP 10 mins- 200m Run 4x MU 8x KBS