WOD 11/29/16

Part 1:  OTM 10 mins 1x Power Clean, 2x Jerk Rest 3 mins Part 2: 400m Run 21-15-9 CTB Pull ups and Dips 400m Run

WOD 11/22/16

Jerk 5×5 Then 5 Rounds- 10x DB Press 10x Renegade Rows 200m Run

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 9/28/16

“The Grind” In Teams of 2, 1 working at a time: AMRAP 30 mins- 30x Clean and Jerk 1600m 10x Rope Climb 1600m 100x Burpee

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 9/13/16

Part 1: 5 sets of 5-10 Tempo Push-ups (2121 count) w/20 sec rest Part 2: 10,8,6,4,2 x Jerk 300m run after each set

WOD 7/28/16

Jerk 3,3,3,3,3,3,3 Cash out:  1600m Run or 2000m Row METCON ONLY OPTION: AMRAP 15 mins: 7x Jerk 200m Run/300m Row