WOD 4/23/14

Push Press 3,3,3,3,3 WOD: Cash in:  800m Run or Row 50, 40, 30, 20, 10 Sit ups 1 Minute Side Plank after each set (30/30) Cash out:  800m Run or Row

WOD 4/8/14

Cash in:  800m Run or Row 6 Rounds: 30x Sit ups 20 sec Plank 10x Hollow Rock Cash out:  800m Run or Row

WOD 2/18/14

800m Run or Row 10R:  [8x HSPU, 8x TTB, 8x Box Jump] 800m Run or Row

WOD 12/31/13

1000m Run or Row 7x Broad jumps 12x[ 12 Sit ups, 12 Box Jumps] 7x Broad jumps 1000m Run or Row

WOD 12/26/13

AMRAP 15 mins: 10x Clean and Jerk 30x Double Unders REST 3 MINUTES 1000m Run or Row

WOD 12/12/13

1000m Run or Row 20x Muscle Ups (sub 40x Pull ups & 40x Dips) 1000m Run or Row

WOD 11/26/13

1 Mile Run or Row 5x[7 Dips, 25 Sit ups] 1 Mile Run or Row

WOD 11/9/13

800m Run or Row 6 Rounds [5x Strict Press, 10x Barbell Lunge, 20x Sit up] 800m Run or Row

WOD 10/26/13

Cash in:  800m Run or Row 2 Rounds: 50x Sit up 40x KBS 30x DU 20x Pull ups 10x Dips Cash out:  800m Run or Row

WOD 10/14/13

Push Press 3,3,3,3,3 Then: 5K Run or Row

WOD 10/9/13

3 Rounds: 1000m Run or Row 50x Sit ups 15x TTB

WOD 9/25/13

3 Rounds: 1000m Run or Row 15x HSPU

WOD 9/17/13

Deadlift 3,3,3,3,3, WOD: 1000m Run or Row 30x Hang Power Snatch 1000m Run or Row

WOD 9/10/13

Cash in: 800m Run or Row 8 Rounds of: 8 TTB, 8 Box Jumps, 8 HSPU Cash out:  800m Run or Row

WOD 8/28/13

15-12-9 Handstand Pushups, Box Jumps 800m Run or Row 9-12-15  Handstand Pushups, Box Jumps

WOD 8/12/13

Back Squat 5×5 WOD: 20x Thruster 20x Knees to Elbows 400m run or row 20x KTE 20x Thruster

WOD 7/31/13

800m Run or Row 10x HSPU/20x Sit up 9x HSPU/ 18x Sit up 8x HSPU/16x Sit up Continue until… 1x HSPU/2x Sit up 800m Run or Row

WOD 7/27/13

75 Wallballs 1000m Run or Row 75 Wallballs

WOD 7/1/13

Back Squat 5,4,3,2,1 WOD: 20x OHS 800m Run or Row 20x Barbell Burpees

WOD 6/26/13

800m Run or Row 50x Double Unders 30x Wallballs 800m Run or Row 30x Wallballs 50x Double Unders

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