WOD 2/27/17

“The Grind” In 30 minutes, complete: 25x Pull ups 10x Muscle Up 2500m 10x MU 25x Pull ups In remaining time complete as many rounds of the following complex: 5x Dumbbell Front Squat 10x DB Front Rack Lunge 10x DB Front Rack Box Step ups

WOD 2/23/17

50 Sit ups 1600m 40 Sit ups 1200m 30 Sit ups 800m 20 Sit ups 400m 10 Sit ups

WOD 2/22/17

Cash in:  500m 21-18-15-12-9 KBS Burpees Cash Out:  500m

WOD 2/19/17

1000m Row Then: 18-15-12-9-6 Deadlift TTB

WOD 2/13/17

800m 50x Box Jumps 25x Pull ups 800m 25x Pull ups 50x Box Jumps 800m

WOD 2/12/17

500m 3x [5 MU, 10 TTB, 15 Hollow Rock] 500m 2x [5 MU, 10 TTB, 15 Hollow Rock] 500m 1x [5 MU, 10 TTB, 15 Hollow Rock] 500m

WOD 2/8/17

The Broomstick Mile 25x Back Squat 25x Front Squat 25x OHS 400m 25x Press 25x Push Press 25x Push Jerk 400m 50x Squat Clean 400m 50x Squat Snatch 400m