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.

WOD 9/28/17

“The Grind” AMRAP 30 minutes: 400m 20x Deadlift 2x Rope Climb 800m 40x Box Jump 2x Rope Climb

WOD 9/3/17

AMRAP 25 MINUTES: 200m Sandbag Carry 200m Run Prowler Push 1x Rope Climb

WOD 8/27/17

10,9,8…1 Deadlift After Evens:  300m Run After Odds:  1x Rope Climb

WOD 8/7/17

4 Rounds: 500m 15x HSPU 1x Rope Climb