WOD 11/28/16

“The Grind” 400m Run or 500m Row 4x [10 HSPU, 10 KBS, 20 Box Step Ups] 800m 4x [10 HSPU, 10 KBS, 20 Box Step Ups] 400m Run or 500m Row

WOD 11/21/16

21-15-9-3 Handstand Push ups 5x Deadlift after each set Rest 2 mins AMRAP 10 mins- 5x Muscle Up 15x Wallballs

WOD 11/14/16

Jerk 5,4,3,2,1,1,1,2,3,4,5 Then AMRAP 10 mins: 10x HSPU 200m Run

WOD 10/20/16

50 Wallballs 50x Deadlift (185/155) 50x HSPU Each break during WB and HSPU, do a 15 sec deadlift hold.

WOD 9/25/16

Part 1:  AMRAP 6 mins: 4x Broad Jump 8x HSPU Part 2 (NFT):  5 Rounds- 10x Jerk 1x Rope Climb

WOD 9/7/16

“Wednesday Grind” 10 Rounds: 3x HSPU 6x Deadlift 6x CTB pull-ups 24x Box Jumps