WOD 1/3/17

AMRAP 20 mins: 15x Clean and Jerk Rest 1 Minute 15x Clean and Jerk Rest 1 minute 15x Clean and Jerk Rest 1 minute 15x Clean and Jerk Rest 1 minute 15x Clean and Jerk Increase load with each set

WOD 12/31/16

10,9,8…1 DB Push Jerk 300m Run after evens 1x Rope Climb after odds

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 12/12/16

Jerk 3,3,3,3,3,3 WOD:  5 ROUNDS- 10x DB Press 10x DB Renegade Row 200m Run

WOD 12/7/16

800m Run or 1000m Row 2x [ 25x TTB, 15x Clean and Jerk] 800m Run or 1000m Row

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