WOD 1/14/17

Back Squat 5×5 (80%) Then 5 Rounds: 10x Wallballs 100m Run 5x Muscle Ups

WOD 12/28/16

AMRAP 20 mins: 9x Deadlift 8x Muscle Up 9x Hang Squat Clean

WOD 12/21/16

“The Grind” AMRAP 15 mins: 8x Power Clean 8x TTB 8x Hollow Rock Immediately into 500m Run or Row Then… AMRAP 15 mins: 5x MU 15x Box Jumps

WOD 12/10/16

5 Rounds- 5x Muscle Up 10x Power Snatch 15x Weighted Step Ups

WOD 12/1/16

10,9,8…1 Power Snatch 20x Box Jumps after evens 5x Muscle Ups after odds

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 11/13/16

10,9,8…1 Squat Cleans 200m Run after evens 1x Rope Climb or 3x MU after odds