WOD 12/27/16

Back Squat 5,4,3,2,1,1,2,3,4,5 Then: 30x Bar Facing Burpees 30x Front Squat 300m

WOD 12/11/16

21-15-9 Front Squat Push Ups 400m Run after each set

WOD 11/30/16

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

WOD 11/16/16

“The Grind” AMRAP 20 mins- 50 Calorie Row or Block Loop Run 25x TTB 100x Front Squat 25x CTB Pull ups 50x Box Jumps Then… AMRAP 10 mins- 200m Run 4x MU 8x KBS

WOD 11/5/16

10 Rounds: 7x Deadlift 7x Front Squat 7x Push Press

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