WOD 9/14/16

“The Grind” AMRAP 30 mins: 500m 40 Wallballs 30 Power Cleans 20 Leg Lifts 10 Muscle Ups

WOD 5/17/16

10 Rounds: 4x Strict Muscle Ups 7x Strict HSPU 12x DB Snatch

WOD 5/5/16

50 Barbell Burpees 35 OHS 20 Muscle Ups

WOD 4/9/16

21x Front Squat/ 7 Muscle Ups 18x FS/6x MU 15x FS/ 5x MU 12x FS/ 4x MU 9x FS/ 3x MU 6x FS/ 2x MU 3x FS/1x MU

WOD 10/25/15

AMRAP 7 minutes: 2,4,6,8… Muscle Up Driveway Sprint after each set REST 2 MINUTES AMRAP 7 minutes: 2, 4,6,8… Power Snatch Pistol

WOD 8/18/15

“Hortman” AMRAP 45 minutes: 800m Run or Row 80 Air Squats 8 Muscle Ups

WOD 5/7/15

Part 1:  4 sets- 5-10 Tempo Push Ups (2121) rest 20 sec 5-10 Tempo Ring Rows (2121) Part 2: 7 Rounds- 3 Muscle Ups Sled Pull