WOD 12/5/16

Back Squat 3,3,3,3,3,3 WOD: 50x DU 30x Handstand Walk Steps 30x Medball Cleans 20x Handstand Walk Steps 20x Medball Cleans 10x Handstand Walk Steps 10x Medball Cleans 50x DU

WOD 11/30/16

Back Squat 5×5 Then:  AMRAP 10 mins- 10x Front Squat 30x DU

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 11/10/16

3 Rounds: 30x Medball Sit ups 30x DU 30x Russian Twists 30x DU 30x Leg Lifts 30x DU

WOD 11/1/16

Deadlift 10,5,3,1,1,1,3,5,10 Cash Out: 50,40,30,20,10 Double Unders 15x Hollow Rock after each set

WOD 10/6/16

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