12/17/16

Freestyle Fran 45x Thrusters and Pull ups any way you like!

WOD 11/23/16

“The Grind” 500m 50x Box Jumps 50x Pull ups 50x KBS 50x Medball Clean 50x TTB 50x Sit ups 50x Burpees 50x DU 500m

WOD 11/16/16

“The Grind” AMRAP 20 mins- 50 Calorie Row or Block Loop Run 25x TTB 100x Front Squat 25x CTB Pull ups 50x Box Jumps Then… AMRAP 10 mins- 200m Run 4x MU 8x KBS

WOD 11/9/16

“The Grind” AMRAP 10 mins: 10x Push Up 5x Pull up 15x Air Squat 5x Pull up 10x Thruster (95/65) Immediately into 1600m Upon return AMRAP 10 mins: 15x Box Jump 1x Low Sled Push

WOD 10/29/16

In teams of two, complete: 1600m 100 Pull ups 1600m 100 Push Ups 1600m 100 Leg Lifts

WOD 10/5/16

“The Grind” 1600m 54x Squats/54x Sit ups/ 27x Pull ups 42x Squats/42x Sit ups/ 21x Pull ups 30x Squats/30x Sit ups/ 15x Pull ups 18x Squats/18x Sit ups/ 9x Pull ups 12x Squats/12x Sit ups/ 6x Pull ups 1600m

WOD 10/4/16

10 Rounds: 5x Power Clean 10x Front Rack Lunges Afterwards: 4 sets: 5-10 Strict Pull ups w/20 sec rest