WOD 10/8/16

“Old School” 4 Rounds: 1 Min Max Calorie Row 1 Min Max Rep Push Ups 1 Min Max Rep Box Jumps 1 Min Max Rep Squats

WOD 10/5/16

“The Grind” 1600m 54x Squats/54x Sit ups/ 27x Pull ups 42x Squats/42x Sit ups/ 21x Pull ups 30x Squats/30x Sit ups/ 15x Pull ups 18x Squats/18x Sit ups/ 9x Pull ups 12x Squats/12x Sit ups/ 6x Pull ups 1600m

WOD 9/28/16

“The Grind” In Teams of 2, 1 working at a time: AMRAP 30 mins- 30x Clean and Jerk 1600m 10x Rope Climb 1600m 100x Burpee

WOD 9/14/16

“The Grind” AMRAP 30 mins: 500m 40 Wallballs 30 Power Cleans 20 Leg Lifts 10 Muscle Ups

WOD 7/28/16

Jerk 3,3,3,3,3,3,3 Cash out:  1600m Run or 2000m Row METCON ONLY OPTION: AMRAP 15 mins: 7x Jerk 200m Run/300m Row

WOD 7/20/16

“The Grind” 3 Rounds: 1000m 50x Thruster (45/30) 15x CTB Pull ups

WOD 6/28/16

Back Squat 5×5 Then: 100,75,50,25 DU 15x Leg Lifts after each set Metcon Only Option: 1000m 100x DU/25x Back Squat/15x Leg Lifts 75x DU/20x Back Squat/15x Leg Lifts 50x DU/15x Back Squat/15x Leg Lifts 25x DU/10x Back Squat/15x Leg Lift 1000m