WOD 11/7/17

“The Grind” AMRAP 30 minutes: 30x DB Push Jerk 300m 30x Wallballs 100m 30x TTB 100m 30x DB Front Rack Walking Lunges 300m

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 10/3/17

Jerk 3,3,3,3,3 Then AMRAP 12 minutes: 10x Dips 15x Leg Lifts 300m

WOD 9/5/17

“The Grind” 1600m Run or 2000m Row 30x Clean and Jerk 800m 30x Clean and Jerk 1600m Run or 2000m Row

WOD 8/22/17

Jerk 5,4,3,2,1,2,3,4,5 Then:  5 Rounds: 9x Press 30x DU

WOD 8/10/17

AMRAP 15 minutes: 3x Jerk 9x Hollow Rock 12x Box Jump