WOD 5/7/15

Part 1:  4 sets- 5-10 Tempo Push Ups (2121) rest 20 sec 5-10 Tempo Ring Rows (2121) Part 2: 7 Rounds- 3 Muscle Ups Sled Pull

WOD 3/30/15

Part 1:  OTM 10 mins 1 Power Snatch 1 Hang Power Snatch 1 OHS Part 2:  AMRAP 10 mins 7x Wallballs 7x Hand Release Push ups Driveway Sprint

WOD 1/15/15

9 Rounds- 5-10 Ring Rows WOD:  AMRAP 16 mins- 10x Hand Release Push ups 10x Power Cleans (115/80) 10x OHS (115/80)

WOD 11/18/14

Push Press 3,3,3,3,3 WOD: 10,9.8…1 Push ups Renegade Rows 200m Run after evens

WOD 11/5/14

50x KBS 40x Box Jump 30x Hand Release Push Up 20x TTB 10x Muscle Up 20x TTB 30x Hand Release Push Up 40x Box Jump 50x KBS

WOD 10/9/14

75x Thruster First break= 1 round of “Cindy” Second break = 2 rounds of “Cindy” Third break = 3 rounds of “Cindy” Etc…

WOD 10/4/14

400m Run 7x [5 pull ups, 10 push ups, 15 squats] 400m Run