WOD 12/12/16

Jerk 3,3,3,3,3,3 WOD:  5 ROUNDS- 10x DB Press 10x DB Renegade Row 200m Run

WOD 12/11/16

21-15-9 Front Squat Push Ups 400m Run after each set

WOD 12/7/16

800m Run or 1000m Row 2x [ 25x TTB, 15x Clean and Jerk] 800m Run or 1000m Row

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