WOD 11/29/16

Part 1:  OTM 10 mins 1x Power Clean, 2x Jerk Rest 3 mins Part 2: 400m Run 21-15-9 CTB Pull ups and Dips 400m Run

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 11/13/16

10,9,8…1 Squat Cleans 200m Run after evens 1x Rope Climb or 3x MU after odds  

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 10/13/16

OTM 10 mins:  2x Hang Power Clean Then:  AMRAP 12 mins: 2,4,6,8,10… Squat Cleans DW Sprint After each set

WOD 10/4/16

10 Rounds: 5x Power Clean 10x Front Rack Lunges Afterwards: 4 sets: 5-10 Strict Pull ups w/20 sec rest

WOD 9/28/16

“The Grind” In Teams of 2, 1 working at a time: AMRAP 30 mins- 30x Clean and Jerk 1600m 10x Rope Climb 1600m 100x Burpee