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

WOD 11/23/16

“The Grind” 500m 50x Box Jumps 50x Pull ups 50x KBS 50x Medball Clean 50x TTB 50x Sit ups 50x Burpees 50x DU 500m

WOD 11/16/16

“The Grind” AMRAP 20 mins- 50 Calorie Row or Block Loop Run 25x TTB 100x Front Squat 25x CTB Pull ups 50x Box Jumps Then… AMRAP 10 mins- 200m Run 4x MU 8x KBS

WOD 11/3/16

“Helen” 3 Rounds: 400m Run 21x KBS 12x Pull ups

WOD 10/24/16

Part 1:  OTM 10 minutes: 1x Power Clean, 2x Hang Squat Clean Part 2:  AMRAP 10 mins- 15x KBS 15x Box Jump