WOD 1/4/17

“The Grind” You’re going to just have to show up…

WOD 12/29/16

7 Rounds: 7x HSPU 14x Box Jumps 7x Hollow Rock Mobility Work Post WOD

WOD 12/21/16

“The Grind” AMRAP 15 mins: 8x Power Clean 8x TTB 8x Hollow Rock Immediately into 500m Run or Row Then… AMRAP 15 mins: 5x MU 15x Box Jumps

WOD 12/6/16

“The Grind” AMRAP 15 mins- 20x Medball Sit up 200m Run or 300m Row Immediately into: AMRAP 15 mins- 20x Russian Twist 20x Iso Ab to Plank 20x Box Jump

WOD 12/1/16

10,9,8…1 Power Snatch 20x Box Jumps after evens 5x Muscle Ups after odds

WOD 11/23/16

“The Grind” 500m 50x Box Jumps 50x Pull ups 50x KBS 50x Medball Clean 50x TTB 50x Sit ups 50x Burpees 50x DU 500m

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