The Grind
AMRAP 30 mins: 400m Run or Row 3x Rope Climbs 400m Run or Row 15x Pull ups
rope
WOD 3/1/18
AMRAP 20 minutes: 1x Rope Climb 400m Max Rep HSPU
WOD 2/8/18
The Grind 1 Mile Run/2K Row 8 Rounds: 10x Wallball, 1x Rope Climb 800m 4 Rounds: 10x Wallball, 1x Rope Climb 400m 2 Rounds: 10x Wallball, 1x Rope Climb
WOD 1/18/18
Part 1: OTM 10 minutes: 1x Power Snatch, 1x Hang Squat Snatch Part 2: AMRAP 15 minutes: 5x Power Snatch 20x Overhead Walking Lunge 1x Rope Climb
WOD 12/7/17
Deadlift 3,3,3,3,3 Then: AMRAP 12 minutes- 20x Box Jump 1x Prowler Push 1x Rope Climb
WOD 11/2/17
The Grind” AMRAP 30 mins: 5x Rope Climb 10x iso Ab to Plank 15x Leg Lift 20x DB Renegade Row 25x Overhead Walking Lunges 300m
WOD 10/15/17
1 Mile Run or 2K Row Then: 30,25,20,15,10,5 Box Jump KBS 1x Rope Climb after each set.