WOD 10/17/17

In teams of 2, 1 working at a time: 2 Rounds- 1200m 50x Pull ups 75x Leg Lifts 100x Russian Twist

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.

AMRAP 20 minutes: 15x Front Squat 15x Plate Burpees 200m Run

Deadlift 5,5,3,3,3,1,1,1+ Then: NFT 15,12,9,6,3 Hollow Rocks 100m Sprint after each set.

“The Grind” AMRAP 30 minutes: 20x Front Rack Walking Lunges 10x Muscle Up 40x Handstand Walk Steps 20x Hang Power Clean 20x TTB 20x Push Ups 200m

Cash in: 500m Row Then 5 Rounds: 10x HSPU 20x Pistols 1x Prowler Push 500m Run or Row

5 rounds: 400m Run or 500m Row 12x Deadlift 21x Box Jump