WOD 2/8/17

The Broomstick Mile 25x Back Squat 25x Front Squat 25x OHS 400m 25x Press 25x Push Press 25x Push Jerk 400m 50x Squat Clean 400m 50x Squat Snatch 400m

WOD 1/17/17

Jerk 3,3,3,3,3,3 Then: 21x Press/63x Squat/400m 15x Press/45x Squat/400m 9x Press/27x Squat/400m

WOD 12/12/16

Jerk 3,3,3,3,3,3 WOD:  5 ROUNDS- 10x DB Press 10x DB Renegade Row 200m Run

WOD 11/22/16

Jerk 5×5 Then 5 Rounds- 10x DB Press 10x Renegade Rows 200m Run

WOD 11/7/16

Spend 15 minutes building up as heavy as possible with: 5x Deadlift 4x Hang Power Clean 3x Shoulder to Overhead

WOD 10/16/16

42x Medball Cleans/21x Shoulder to Overhead 30x Medball Cleans/ 15x Shoulder to Overhead 18x Medball Cleans/ 9x Shoulder to Overhead Rest 3 minutes 1600m Run or Row

WOD 6/14/16

Press 1,1,1,1,1 Push Press 3,3,3,3,3 Push Jerk 5,5,5,5,5