WOD 4/30/17

Cash in:  50x Handstand Steps Then 4 Rounds- 5x Muscle Up 30x KBS 15x Hollow Rock Cash out:  50x Handstand Steps

WOD 3/30/17

Cash in:  800m 10,8,6,4,2 Muscle Up 25x Box Jumps after each Cash out:  800m

WOD 3/18/17

10,9.8…1 Jerk After Evens:  15x Lateral Plate Jumps After Odds:  5x Muscle Up

WOD 2/21/17

OTM 10 mins: 2x Power Clean, 2x Jerk Then:  AMRAP 7 mins: 10x Power Clean (touch and go) 3x MU

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