WOD 1/11/15

Part 1:  OTM 11 mins- 1x MU Part 2:  8 Rounds- 5-10 Ring Rows rest 20 sec Part 3:  AMRAP 12 mins- 5x KBS 5x HSPU Driveway Sprint

WOD 1/4/15

Part 1:  OTM 10 mins: 1x MU Part 2:  7 rounds- 5-10 Ring Rows rest 20 sec 20 sec Handstand Hold rest 20 sec Part 3:  14 Rounds- 3x Thruster Sled Pull

WOD 12/17/14

Part 1:  4 Rounds- 5-10 Ring Rows rest 20 sec 4-12 Push Ups rest 20 sec Part 2:  AMRAP 10 mins 10 Wallballs 5  Pull ups

WOD 12/11/14

Part 1:  8 Rounds- 5-10 Ring Rows rest 20 sec 4-12 Perfect Push ups rest 20 sec Part 2:  12 Rounds- 5x Box Jumps Driveway Sled Pull

WOD 11/8/12

21-15-9 Deadlift, HSPU, Ring Row 400m Run after each trio

WOD 7/9/12

1 Mile Run 2 Rope Climbs 10 Ring Rows 200m Walking Lunge 10 Ring Rows 2 Rope Climbs 1 Mile Run

WOD 8/13/11

200 m Run 10 Power Snatches 20 Ring Rows 30 TTB 40 Wallballs 50 Burpees 200m Run