WOD 12/11/17

Front Rack Lunges 10,10,10,10,10 Then:  3 Rounds- 400m 21x Medball Cleans 12x Burpee

WOD 12/6/17

“The Grind” AMRAP 30 minutes: 2x Muscle Up 4x HSPU 8x DB Hang Power Clean 10x DB Front Rack Walking Lunges 200m

WOD 11/15/17

6 Rounds: 12x Leg Lifts 12x Hang Power Cleans 24x Front Rack Walking Lunges 200m

WOD 11/7/17

“The Grind” AMRAP 30 minutes: 30x DB Push Jerk 300m 30x Wallballs 100m 30x TTB 100m 30x DB Front Rack Walking Lunges 300m

WOD 11/2/17

The Grind” AMRAP 30 mins: 5x Rope Climb 10x iso Ab to Plank 15x Leg Lift 20x DB Renegade Row 25x Overhead Walking Lunges 300m

WOD 10/19/17

AMRAP 15 minutes: 50x Handstand “Steps” 15x Broad Jump 20x Walking Lunges

WOD 10/10/17

“The Grind” AMRAP 30 minutes: 20x Front Rack Walking Lunges 10x Muscle Up 40x Handstand Walk Steps 20x Hang Power Clean 20x TTB 20x Push Ups 200m