WOD 10/23/16

5x Front Squat/10x MU/1x Sled Pull 5x Front Squat/8x MU/1x Sled Pull 5x Front Squat/6x MU/1x Sled Pull 5x Front Squat/4x MU/1x Sled Pull 5x Front Squat/2x MU/1x Sled Pull

WOD 9/21/16

“THE GRIND” Part 1: 4 Rounds: 800m Run 20x CTB Pull ups 10x Front Squat Part 2 (NFT): 5 Rounds: 5x Barbell Rollouts 10x Hip Extension

WOD 7/13/16

“The Grind” AMRAP 30 mins: 20x Overhead Walking Lunges 10x Muscle Up 40 Handstand Steps 20x Hang Power Clean 20x TTB 20x Push Ups 20x Front Squat

WOD 6/1/16

“The Grind” AMRAP 30 minutes: 5x DB Push Press 10x DB Renegade Row (each arm) 15x DB Front Squat Driveway Waiter Carry

WOD 4/19/16

50x Box Jump/10x Front Squat 40x BJ/8x FS 30x BJ/6x FS 20x BJ/4x FS 10x BJ/2x FS

WOD 4/9/16

21x Front Squat/ 7 Muscle Ups 18x FS/6x MU 15x FS/ 5x MU 12x FS/ 4x MU 9x FS/ 3x MU 6x FS/ 2x MU 3x FS/1x MU