WOD 11/21/16

21-15-9-3 Handstand Push ups 5x Deadlift after each set Rest 2 mins AMRAP 10 mins- 5x Muscle Up 15x Wallballs

WOD 10/27/16

10,9,8…1 Deadlift 3x Muscle Up after each set.

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