WOD 8/9/17

“The Grind” Cash in:  1 Mile Run/2000m Row Then: AMRAP 12 minutes- 1x Muscle Up/10x Medball Cleans 2x Muscle Up/15x Medball Cleans 3x Muscle Up/20x Medball Cleans Keep increasing MU x1 and MBC x5 Cash out:  1 Mile Run/2000m Row

WOD 6/12/17

Clean and Jerk 5,5,3,3,3,1,1,1,1 Then: 42x Medball Clean/ 21x HSPU 30x Medball Clean/ 15x HSPU 18x Medball Clean/ 9x HSPU

WOD 6/6/17

“The Grind” AMRAP 30 minutes: 50x DU Driveway Sand Bag Carry 50x Wallballs Driveway Sand Bag Carry 50x Medball Cleans Driveway Sand Bag Carry 50x Leg Lifts Driveway Sand Bag Carry

WOD 3/26/17

AMRAP 20 minutes: 9x Deadlift 8x Muscle Up 17x Medball Clean

WOD 2/20/17

“The Grind” AMRAP 30 mins: 50x Walking Lunges 25x CTB Pull ups 50x Box Jumps 25x DU 50x Sit ups 25x Dips 50x Medball Cleans 25x Russian Twist 50x Handstand Walk “Steps” 5x Rope Climbs

WOD 12/5/16

Back Squat 3,3,3,3,3,3 WOD: 50x DU 30x Handstand Walk Steps 30x Medball Cleans 20x Handstand Walk Steps 20x Medball Cleans 10x Handstand Walk Steps 10x Medball Cleans 50x DU

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