WOD 6/21/16

OHS 5,4,3,2,1 Then:  4 Rounds- 250m Row 25x Sit ups Metcon Only Option: Cash in:  500m Row 18-15-12-9-6-3 OHS 20x Iso Ab to Plank after Evens 50x Sit ups after Odds Cash out:  500m Row

WOD 6/18/16

18-15-12 Power Snatch 300m Run after each set Then: 18-15-12 TTB OHS

WOD 5/22/16

1000m 100′ Handstand Walk 10x OHS 500m 50x Burpees 5x OHS

WOD 5/14/16

1000m Row 30x Hang Power Snatch 30x OHS 1000m Run

WOD 5/5/16

50 Barbell Burpees 35 OHS 20 Muscle Ups

WOD 4/11/16

Back Squat 5×5 Then:  AMRAP 7 mins- 5x OHS 7x Leg Lifts Metcon Only- 400m 21x OHS 10x Leg Lifts 15x OHS 10x LL 9x OHS 10x LL 400m 10x LL 9x Back Squat 10x LL 15x Back Squat 10x LL 21x BS 400m

WOD 3/8/16

In teams of 2, 1 working at a time: 2 Rounds- 200x DU 50x OHS 50x Pull ups 1600m