WOD 10/6/16

8 Rounds: 3x Deadlift 7x Dip 9x Leg Lift 30x Double Under

WOD 4/21/16

Jerk 5×5 Then:  5 Rounds- 5x Muscle Up/200m Run Metcon Only: AMRAP 20 mins- 5x Push Jerk 7x Dips 12x Leg Lifts 200m Run

WOD 3/14/16

Jerk 3,3,3,3,3,3 Then:  3 Rounds- 10x Pistols 10x Dips 20x DU 200m Metcon Only Option: 6 Rounds- 10x Jerk 10x Pistol 10x Dip 20x DU 200m

WOD 1/20/16

7 Rounds: 7x HSPU 7x Thruster 7x Knees to Elbow 7x Deadlift 7x Dips 7x KBS 7x Pull ups

WOD 8/26/15

OTM 12 Minutes: 1x Power Snatch, 2x Hang Power Snatch WOD:  21-15-9 Power Cleans Dips

WOD 1/6/15

Part 1: 8 Rounds- 1-5 L Pull ups Rest 20 sec 5-10 Ring Dips Rest 20 sec Part 2:  AMRAP 4 mins- 10x Power Clean 10x Burpee Rest 4 mins AMRAP 4 mins: 10x Power Snatch 10x TTB