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

WOD 5/2/16

Press 3,3,3,3,3,3,3 Then:  AMRAP 12 minutes: 7x Push Ups 14x Sit ups Driveway Sprint  

WOD 2/23/16

1600m Run or Row 20x Press 800m Run or Row 25x Push Press 400m Run or Row 30x Push Jerk

WOD 2/3/16

Jerk 5×5 (80%) Then:  AMRAP 10 mins- 5x Press 10x Pull ups 15x Box Jump METCON ONLY OPTION: 5 Rounds- 5x Press 5x Jerk 10x Pull ups 20x Box Jump 300m Row