WOD 7/17/17

50x Box Jump 50x KBS 50x Knees to Elbows 50x Wallballs 50x Burpees

WOD 7/4/17

“1776” In teams of 2, 1 working at a time: 1000m 100 Goblet Squats 75 Push Ups 100 Box Jumps 70 Pull ups 100 Box Jumps 100 KBS 65 Leg Lifts 100 Box Jumps 60 Burpees 100 Goblet Squats 6x Driveway Sandbag Carries

WOD 6/29/17

4x[5 Pull ups, 10 Push Ups, 15 KBS] 400m 3x[5 Pull ups, 10 Push Ups, 15 KBS] 300m 2x[5 Pull ups, 10 Push Ups, 15 KBS] 200m 1x[5 Pull ups, 10 Push Ups, 15 KBS] 100m

WOD 6/13/17

“The Grind” 5 Rounds- 20x Box Jump 20x KBS 400m Run 20x Burpee 20x Wallball

WOD 5/2/17

1600m 21x Box Jump 21x KBS 800m 15x Box Jump 15x KBS 400m 9x Box Jump 9x KBS 200m

WOD 4/30/17

Cash in:  50x Handstand Steps Then 4 Rounds- 5x Muscle Up 30x KBS 15x Hollow Rock Cash out:  50x Handstand Steps

WOD 4/18/17

Deadlift 3,3,3,3,3 Then: 40,30,20,10 KBS 400m After each set.