WOD 10/5/17

Part 1:  OTM 10 minutes: 1x Power Clean, 1x Hang Power Clean Part 2:  5 sets of 3x Clean Pull Part 3:  50,40,30,20,10 Russian Twist 200m after each set

WOD 10/3/17

Jerk 3,3,3,3,3 Then AMRAP 12 minutes: 10x Dips 15x Leg Lifts 300m

WOD 9/28/17

“The Grind” AMRAP 30 minutes: 400m 20x Deadlift 2x Rope Climb 800m 40x Box Jump 2x Rope Climb

WOD 9/26/17

1600m Run or 2000m Row 10x Muscle Up 800m Run/1000m row 8x Muscle Up 400m Run/500m Row 6x Muscle Up 200m Run/ 300m Row 4x Muscle Up

WOD 9/20/17

Cash in:  800m Then: 21-18-15-12-9-6 Medball Sit ups After Odds:  200m Farmers Carry After Evens:  30x Russian Twist