WOD 12/6/16

“The Grind” AMRAP 15 mins- 20x Medball Sit up 200m Run or 300m Row Immediately into: AMRAP 15 mins- 20x Russian Twist 20x Iso Ab to Plank 20x Box Jump

WOD 12/4/16

500m Run or Row 50 Pull ups 50 Push Ups 50 Sit ups 50 Squats 500m Run or Row

WOD 11/29/16

Part 1:  OTM 10 mins 1x Power Clean, 2x Jerk Rest 3 mins Part 2: 400m Run 21-15-9 CTB Pull ups and Dips 400m Run

WOD 11/28/16

“The Grind” 400m Run or 500m Row 4x [10 HSPU, 10 KBS, 20 Box Step Ups] 800m 4x [10 HSPU, 10 KBS, 20 Box Step Ups] 400m Run or 500m Row

WOD 11/27/16

REMINDER-CLASS IS AT 8AM 5 Rounds: 400m Run 30x Farmer Carry Walking Lunges 10x DB Power Snatch each arm

WOD 11/23/16

“The Grind” 500m 50x Box Jumps 50x Pull ups 50x KBS 50x Medball Clean 50x TTB 50x Sit ups 50x Burpees 50x DU 500m

WOD 11/22/16

Jerk 5×5 Then 5 Rounds- 10x DB Press 10x Renegade Rows 200m Run