WOD 2/22/17

Cash in:  500m 21-18-15-12-9 KBS Burpees Cash Out:  500m

WOD 2/9/17

50,40,30,20,10 KBS Sit ups Handstand Steps

WOD 1/24/17

7 Rounds: 200m Run 20x KBS 10x Lateral Plate Jumps

WOD 1/4/17

“The Grind” You’re going to just have to show up…

WOD 12/26/16

“The Grind” In 30 minutes: 1/2 5K Run or Row Then in the remaining time, AMRAP: 7x CTB Pull ups 9x Push Ups 11x KBS 13x Leg Lifts

WOD 12/18/16

50, 40, 30, 20, 10 KBS 400m Run or 500m Row after each set

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