WOD 9/18/16

AMRAP 10 mins: 400m Run Max Rep Pull ups REST 1 Minute Then: AMRAP 10 mins: 200m Run 15x Burpee Box Jump

WOD 9/7/16

“Wednesday Grind” 10 Rounds: 3x HSPU 6x Deadlift 6x CTB pull-ups 24x Box Jumps

WOD 7/20/16

“The Grind” 3 Rounds: 1000m 50x Thruster (45/30) 15x CTB Pull ups

WOD 7/2/16

AMRAP 20 mins: 5x Pull ups 7x TTB 9x Burpees 11x Hollow Rocks

WOD 6/22/16

“The Grind” In teams of 2, 1 working at a time: AMRAP 30 mins: 1600m 100x Pull ups 100x Front Squats 100x Hollow Rocks 100x Box Jumps

WOD 5/19/16

Regional WOD#3: 104x Wallballs 52x Pull ups REST 1 MINUTE Regional WOD#4: 4 Rounds- 28x Pistols 15x Power Cleans