WOD 3/14/16

Jerk 3,3,3,3,3,3 Then:  3 Rounds- 10x Pistols 10x Dips 20x DU 200m Metcon Only Option: 6 Rounds- 10x Jerk 10x Pistol 10x Dip 20x DU 200m

WOD 2/23/16

1600m Run or Row 20x Press 800m Run or Row 25x Push Press 400m Run or Row 30x Push Jerk

WOD 2/20/16

AMRAP 20 mins: 5x Pull ups 10x DB Push Jerk 15x Air Squat

WOD 2/9/16

9x Muscle Up 21x Jerk 7x MU 15x Jerk 5x MU 9x Jerk Cash out:  Tabata Hollow

WOD 2/3/16

Jerk 5×5 (80%) Then:  AMRAP 10 mins- 5x Press 10x Pull ups 15x Box Jump METCON ONLY OPTION: 5 Rounds- 5x Press 5x Jerk 10x Pull ups 20x Box Jump 300m Row

WOD 1/10/16

50, 40, 30, 20, 10 DU’s and Sit ups 7x Jerk after each set