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

WOD 9/21/16

“THE GRIND” Part 1: 4 Rounds: 800m Run 20x CTB Pull ups 10x Front Squat Part 2 (NFT): 5 Rounds: 5x Barbell Rollouts 10x Hip Extension

WOD 7/9/16

AMRAP 15 mins: 3x Jerk 5x Pull ups 15x Box Jump

WOD 6/13/16

21-15-9 Squat Clean CTB Pull ups 200m After each set

WOD 6/8/16

“The Grind” 1/2 5K 75x Thruster (45/30) 50x Pullups 75x Wallballs 1/2 5K

WOD 5/28/16

5 Rounds: 5x Jerk 10x Pull ups 20x Front Rack Walking Lunge 300m Run