WOD 12/14/16

“The Grind” 1600m Run or 2000m Row Then:  AMRAP 20 mins- 10x Overhead Walking Lunges (95/65) 8x Burpee 10x Overhead Walking Lunges 8x CTB Pull ups

WOD 11/27/16

REMINDER-CLASS IS AT 8AM 5 Rounds: 400m Run 30x Farmer Carry Walking Lunges 10x DB Power Snatch each arm

WOD 10/19/16

“The Grind” AMRAP 30 mins: 25x Single Arm Lunge (right) 200m Run 25x Single Arm Lunge (left) 200m Run 25x TTB 200m Run 25x Box Jump 200m Run

WOD 10/4/16

10 Rounds: 5x Power Clean 10x Front Rack Lunges Afterwards: 4 sets: 5-10 Strict Pull ups w/20 sec rest

WOD 7/31/16

30,25,20,15,10 Front Rack Walking Lunges Leg Lifts Burpees

WOD 7/24/16

AMRAP 15 minutes: 12x Jerk 9x TTB 20x Lunges

WOD 7/13/16

“The Grind” AMRAP 30 mins: 20x Overhead Walking Lunges 10x Muscle Up 40 Handstand Steps 20x Hang Power Clean 20x TTB 20x Push Ups 20x Front Squat