WOD 11/9/16

“The Grind” AMRAP 10 mins: 10x Push Up 5x Pull up 15x Air Squat 5x Pull up 10x Thruster (95/65) Immediately into 1600m Upon return AMRAP 10 mins: 15x Box Jump 1x Low Sled Push

WOD 11/2/16

“The Grind” 600m 30x Box Jumps 30x Wallballs 400m 25x Box Jumps 25x Wallballs 200m 20x Box Jumps 20x Wallballs 20x DB Snatch 20x Push Up 200m 25x DB Snatch 25x Push Up 400m 30x DB Snatch 30x Push Up 600m

WOD 10/24/16

Part 1:  OTM 10 minutes: 1x Power Clean, 2x Hang Squat Clean Part 2:  AMRAP 10 mins- 15x KBS 15x Box Jump

WOD 10/19/16

“The Grind” AMRAP 30 mins: 25x Single Arm Lunge (right) 200m Run 25x Single Arm Lunge (left) 200m Run 25x TTB 200m Run 25x Box Jump 200m Run

WOD 10/8/16

“Old School” 4 Rounds: 1 Min Max Calorie Row 1 Min Max Rep Push Ups 1 Min Max Rep Box Jumps 1 Min Max Rep Squats

WOD 10/3/16

Push Press 3,3,3,3,3,3 Then:  21x Push Press/ 42x Box Jump 15x PP/ 30x BJ 9x PP/18x BJ METCON ONLY: 50x BJ 20x PP/20x Hollow Rock 17x PP/17x Hollow Rock 14x PP/14x Hollow Rock 11x PP/11x Hollow Rock 8x PP/8x Hollow Rock 5x PP/5x Hollow Rock 2x PP/20x Hollow Rock 50x BJ

WOD 8/1/16

Deadlift 3,3,3,3,3,3,3 Then:  21-15-9 TTB 200m Run after each set METCON ONLY OPTION: 6 Rounds: 20x Box Jump 10x Deadlift 10x TTB 200m