WOD 12/4/16

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

WOD 11/29/16

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

WOD 11/3/16

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

WOD 10/15/16

“Eva” 5 Rounds: 800m Run 30x KBS (70/44) 30x Pull ups

WOD 10/11/16

Part 1:  5 Sets of- 5-10 Strict Pullups w/30 sec rest Part 2:  “Karen” 150x Wallballs

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