WOD 6/16/11

“THREESOME” 1800m Run 180 KBS 90 ring Dips 90 Push ups 1800m Run

WOD 3/31/11

3 Rounds: 30 KBS 20 Pull-ups 10 Ring dips 400m Run

WOD 1/16/11

5 sets of: 3x Jerk rest 60 sec 10x Ring dips rest 60 sec Then: 1/2 5K Loop

WOD 1/18/11

50 Wallballs 40 Pull-ups 30 Ring Dips 20 Power Snatch 10 Burpees 20 Shoulder to Overhead 30 KBS 40 Box Jumps 50 Double Unders