WOD 12/31/16

10,9,8…1 DB Push Jerk 300m Run after evens 1x Rope Climb after odds

WOD 12/27/16

Back Squat 5,4,3,2,1,1,2,3,4,5 Then: 30x Bar Facing Burpees 30x Front Squat 300m

WOD 12/26/16

“The Grind” In 30 minutes: 1/2 5K Run or Row Then in the remaining time, AMRAP: 7x CTB Pull ups 9x Push Ups 11x KBS 13x Leg Lifts

WOD 12/21/16

“The Grind” AMRAP 15 mins: 8x Power Clean 8x TTB 8x Hollow Rock Immediately into 500m Run or Row Then… AMRAP 15 mins: 5x MU 15x Box Jumps

WOD 12/20/16

25x HSPU 400m Run/500m Row 20x Jerk 400m Run/500m Row 20x Jerk 800m Run/1000m Row 40x Wallballs 200m Run/300m Row 40 Wallballs 200m Run/300m Row 50x Handstand Walk “Steps”

WOD 12/18/16

50, 40, 30, 20, 10 KBS 400m Run or 500m Row after each set

WOD 12/14/16

“The Grind” 1600m Run or 2000m Row Then: ¬†AMRAP 20 mins- 10x Overhead Walking Lunges (95/65) 8x Burpee 10x Overhead Walking Lunges 8x CTB Pull ups