WOD 10/12/16

“The Grind” AMRAP 30 mins: 400m 15x SDHP 15x Barbell Push Ups 15x Leg Lifts Driveway Overhead Plate Carry

WOD 10/8/16

“Old School” 4 Rounds: 1 Min Max Calorie Row 1 Min Max Rep Push Ups 1 Min Max Rep Box Jumps 1 Min Max Rep Squats

WOD 9/27/16

Part 1:  7 sets of 5-10 Tempo Push Ups (2121) w/20 sec rest Part 2:  5 Rounds: 10x DB Snatch Right 10x DB Snatch Left 20x Goblet Squat 200m Run

WOD 9/13/16

Part 1: 5 sets of 5-10 Tempo Push-ups (2121 count) w/20 sec rest Part 2: 10,8,6,4,2 x Jerk 300m run after each set

WOD 7/23/16

4 Rounds: 5x Deadlift 20x Barbell Push Ups 400m

WOD 5/11/16

“The Grind” 4 ROUNDS: 30x Medball Chest Pass 15x Sit ups 30x Medball Rolling Push Up 15x Sit ups 30x DB or KB Bent Over Row 15x Sit ups 30x Skaters 15x Sit ups 30x Sliders 500m Run or Row

WOD 5/2/16

Press 3,3,3,3,3,3,3 Then:  AMRAP 12 minutes: 7x Push Ups 14x Sit ups Driveway Sprint