WOD 1/8/17

OTM 10 mins: 1x Power Snatch, 2x Hang Power Snatch Then:  5 Rounds: 10x OHS 5x CTB Pull ups 300m Run/400m Row

WOD 12/26/16

“The Grind” In 30 minutes: 1/2 5K Run or Row Then in the remaining time, AMRAP: 7x CTB Pull ups 9x Push Ups 11x KBS 13x Leg Lifts

WOD 2/16/15

21-15-9 Thrusters CTB Pull ups Then… 21-15-9 Box Jumps Squat Clean

WOD 1/21/15

AMRAP 16 mins- 3x CTB Pull ups 3x TTB 5x Thruster 20x DU

WOD 4/28/12

1 K Run Then 3 rounds of: 10 Front Squats 10 CTB 10 Push Press 500m Run or row

WOD 3/26/12

Deadlift 5×5 Then: 3 Rounds: 7 CTB Pullups 400m Run 7 HSPU rest 1 minute