WOD 11/14/17

Part 1:  OTM 10 mins- 3x Power Snatch Part 2:  3 sets- 3x Snatch Pull Part 3:  3 Rounds- 5x Hang Power Snatch 30x DU 300m

WOD 11/6/17

Back Squat 5×5 Then:  2 Rounds- Minute 0:00-2:00- 200m Run + max rep DU’s Minute 2:00-3:00- Max rep Goblet Squats Minute 3:00-4:00- Max Hollow rock or hold Minute 4:00-5:00- REST

WOD 10/30/17

50x DU/50x Sit up/25x Hollow Rock 100m Sandbag Carry 40x DU/40x Sit up/20x Hollow Rock 100m Sandbag Carry 30x DU/30x Sit up/15x Hollow Rock 100m Sandbag Carry 20x DU/20x Sit up/10x Hollow Rock 100m Sandbag Carry 10x DU/10x Sit up/5x Hollow Rock 100m Sandbag Carry

WOD 10/25/17

Jerk 5,5,3,3,3,1,1,1 Then:  AMRAP 10 mins: 1x Muscle Up/10x DU 2x MU/20x DU 3x MU/30x DU Continue in same pattern.

WOD 10/16/17

Back Squat 5,5,3,3,3,1,1,1+ Then: 10,8,6,4,2 OHS 30x DU after each set.

WOD 10/9/17

35, 30, 25, 20, 15, 10, 5 Medball Sit ups After Odds:  50x DU After Evens:  30x Russian Twist

WOD 10/4/17

“The Grind” AMRAP 30 minutes: 30x DU (90 Singles) 15x Pull ups 30x Lunges 30 second Handstand Hold 100m Sandbag Carry