run

WOD 9/26/16

Part 1:  OTM 10 mins: 5x SDHP Part 2:  3 Rounds: 400m Run 1 Min Max rep Wallballs

WOD 9/21/16

“THE GRIND” Part 1: 4 Rounds: 800m Run 20x CTB Pull ups 10x Front Squat Part 2 (NFT): 5 Rounds: 5x Barbell Rollouts 10x Hip Extension

WOD 9/20/16

50,40,30,20,10 Double Unders Russian Twists 400m After each set

WOD 9/18/16

AMRAP 10 mins: 400m Run Max Rep Pull ups REST 1 Minute Then: AMRAP 10 mins: 200m Run 15x Burpee Box Jump

WOD 9/14/16

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

WOD 9/13/16

Part 1: 5 sets of 5-10 Tempo Push-ups (2121 count) w/20 sec rest Part 2: 10,8,6,4,2 x Jerk 300m run after each set

WOD 9/12/16

Deadlift 5×5 Then: AMRAP 10 mins- 15x KBS 30x DU METCON Only: AMRAP 20 mins: 20x KBDL 200m 10x KBS 30x DU