WOD 9/25/16

Part 1:  AMRAP 6 mins: 4x Broad Jump 8x HSPU Part 2 (NFT):  5 Rounds- 10x Jerk 1x Rope Climb

WOD 7/7/16

4 Rounds: 800m 15x HSPU 2x Rope Climb

WOD 1/3/16

AMRAP 25 minutes: 1x Rope Climb 300m Run 20x Pistols 10x HSPU

WOD 12/13/14

AMRAP 10 mins: 2x Muscle Up or 1x Rope Climb 7x Overhead Squat 20x DU

WOD 9/3/13

AMRAP 20: 5x HSPU 15x Box Jump 200m Run Choice of 1:  Prowler push, rope climb, MU, 3x Tire Flip, Salmon ladder

WOD 1/14/12

In teams of 2.  Both partners may work at same time, dividing the work in each round as desired. 5 Rounds: 800m run or row 20 Dips 20 Pull ups 2 Rope Climbs or prowler pushes 20 Overhead Lunges (45/25)