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 10/25/17

Jerk 5,5,3,3,3,1,1,1 Then:  AMRAP 10 mins: 1x Muscle Up/10x DU 2x MU/20x DU 3x MU/30x DU Continue in same pattern.

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 8/2/17

AMRAP 15 mins: 3x MU 5x TTB 15x Deadlift

WOD 7/22/17

25x Power Cleans/5x MU 400m 20x Power Cleans/4x MU 400m 15x Power Cleans/3x MU 400m 10x Power Cleans/2x MU 400m 5x Power Cleans/1x MU 400m

WOD 6/19/17

Back Squat 5×5 Then:  5 Rounds- 20x DB Front Rack Walking Lunges 5x Muscle Up

WOD 5/10/17

Cash in:  100x DU Then 5 Rounds- 5x MU 10x TTB 15x Hollow Rock 1 Way Prowler Push Cash out:  100 DU