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

WOD 11/15/16

AMRAP 20 mins: 7x Deadlift 14x Medball Clean 300m

WOD 10/16/16

42x Medball Cleans/21x Shoulder to Overhead 30x Medball Cleans/ 15x Shoulder to Overhead 18x Medball Cleans/ 9x Shoulder to Overhead Rest 3 minutes 1600m Run or Row

WOD 7/10/16

5 Rounds: 50x DU 30x Medball Clean 15x Burpee Rest 1 minute

WOD 5/8/16

4 Rounds: 15x Wallballs 30x Medball Clean 400m Run

WOD 3/24/16

30,25,20,15,10,5 Medball Cleans 15x Leg Lifts after each set