WOD 9/20/16

50,40,30,20,10 Double Unders Russian Twists 400m After each set

WOD 9/12/16

Deadlift 5×5 Then: AMRAP 10 mins- 15x KBS 30x DU METCON Only: AMRAP 20 mins: 20x KBDL 200m 10x KBS 30x DU

WOD 9/8/16

Back Squat 5×5 @80% Then: 21-15-9 Leg Lifts 50x DU after each set Metcon Only: Cash in:  30 Weighted Step Ups 10,9,8…1 Back Squats & Leg Lifts 20x DU after each set Cash out: 30 Weighted Step ups

WOD 7/10/16

5 Rounds: 50x DU 30x Medball Clean 15x Burpee Rest 1 minute

WOD 6/28/16

Back Squat 5×5 Then: 100,75,50,25 DU 15x Leg Lifts after each set Metcon Only Option: 1000m 100x DU/25x Back Squat/15x Leg Lifts 75x DU/20x Back Squat/15x Leg Lifts 50x DU/15x Back Squat/15x Leg Lifts 25x DU/10x Back Squat/15x Leg Lift 1000m

WOD 6/23/16

5 Rounds: 40x DU 20x Russian Twists 20x Medball Sit ups 400m Run/500m Row