WOD 10/15/17

1 Mile Run or 2K Row Then: 30,25,20,15,10,5 Box Jump KBS 1x Rope Climb after each set.

WOD 8/23/17

“The Grind” 400m 4x [10 Pull ups, 10 KBS, 20 Lunges] 800m 4x [10 Pull ups, 10 KBS, 20 Lunges] 400m

WOD 8/15/17

“Tea Party” 800m 5x [5 pull ups, 10 push ups, 15 squats] 800m 30x KBS 30x Pull ups 800m 21x Deadlift (225/155) 21x HSPU 800m