WOD 7/20/16

“The Grind” 3 Rounds: 1000m 50x Thruster (45/30) 15x CTB Pull ups

WOD 7/18/16

Back Squat 3,3,3,3,3,3,3 Then:  AMRAP 10 mins: 10x Dips/ Driveway Sprint METCON ONLY OPTION: 5 Rounds: 15x Back Squat 10x Dips Driveway Medball Carry 300m

WOD 7/14/16

21-18-15-12-9-6-3 Dumbbell Jerk 300m Run after each set

WOD 7/11/16

Squat Snatch 3,3,3,3,3,3,3 OR Metcon Only: AMRAP 20 mins- 3x Power Snatch 6x OHS 9x Leg Lift 200m Run

WOD 7/7/16

4 Rounds: 800m 15x HSPU 2x Rope Climb

WOD 7/6/16

“Wednesday Grind” AMRAP 30 mins: 400m 30x Medball Sit ups 15x Deadlift (250/175) 15x Iso Ab to Plank

WOD 7/5/16

4 Rounds: 40x Front Rack Walking Lunge 200m Farmer’s Carry 200m Run