WOD 1/21/18

Cash in:  1 Mile Run or 2K Row Then: 10,8,6,4,2 Deadlift Muscle Up Cash out: 800m Run or Row

WOD 1/9/18

The Grind AMRAP 12 minutes: 5x Pull ups 10x Push Ups 15x Box Jumps —–800m—– AMRAP 12 minutes: 5x Muscle Up 10x Hollow Rock 15x KBS

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