WOD 7/6/17

Part 1: OTM 10 minutes: 1x Power Clean, 2x Hang Power Clean Part 2: 5 Rounds- 25x Wallballs 10x CTB Pull ups

WOD 4/4/17

“The Grind” 3 Rounds- 30x Squat Clean 30x Pull ups 800m Run

Cash in: 800m Run or Row 21-15-9-15-21 Pull ups 2x Rope Climb+ 1 Prowler Push after each set Cash Out: 800m Run or Row

“The Grind” You’re going to just have to show up…

500m Run or Row 50 Pull ups 50 Push Ups 50 Sit ups 50 Squats 500m Run or Row

Part 1: OTM 10 mins 1x Power Clean, 2x Jerk Rest 3 mins Part 2: 400m Run 21-15-9 CTB Pull ups and Dips 400m Run

“Helen” 3 Rounds: 400m Run 21x KBS 12x Pull ups