WOD 2/4/17

6 Rounds: 5x Power Snatch 10x HSPU 200m

WOD 1/7/17

AMRAP 20 mins: 5x HSPU 10x Pistols 15x TTB 20x Russian Twist

WOD 12/29/16

7 Rounds: 7x HSPU 14x Box Jumps 7x Hollow Rock Mobility Work Post WOD

WOD 12/20/16

25x HSPU 400m Run/500m Row 20x Jerk 400m Run/500m Row 20x Jerk 800m Run/1000m Row 40x Wallballs 200m Run/300m Row 40 Wallballs 200m Run/300m Row 50x Handstand Walk “Steps”

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