WOD 11/26/13

1 Mile Run or Row 5x[7 Dips, 25 Sit ups] 1 Mile Run or Row

WOD 11/19/13

Jerk 3,3,3,2,2,1,1 WOD:  AMRAP 15 mins: 7x Shoulder to Overhead 7x Plate Burpee 14x Sit ups

WOD 11/9/13

800m Run or Row 6 Rounds [5x Strict Press, 10x Barbell Lunge, 20x Sit up] 800m Run or Row

WOD 10/29/13

400m Run 50x Sit ups 25x Pull ups 20x Thrusters 15x Plate Burpee 400m Run 15x Plate Burpee 20x Thrusters 25x Pull ups 50x Sit ups 400m Run

WOD 10/26/13

Cash in:  800m Run or Row 2 Rounds: 50x Sit up 40x KBS 30x DU 20x Pull ups 10x Dips Cash out:  800m Run or Row

WOD 10/21/13

Push Press 1,1,1,1,1,1,1 WOD:  4 Rounds- 10x Push Press 20x Wallball Sit ups 400m Run

WOD 10/9/13

3 Rounds: 1000m Run or Row 50x Sit ups 15x TTB

WOD 9/18/13

400m Run 3x[5 Pullups, 10 Pistols, 15 Sit ups] 800m Run 3x[5 Pullups, 10 Pistols, 15 Sit ups] 400m Run

WOD 9/9/13

Front Squat 5×5 WOD:  AMRAP 15 5x OHS 7x Back Extension 9x Sit up 200m Run

WOD 8/27/13

Back Squat 1,1,1,1,1,1,1 WOD:  2 Rounds: 50x Air Squat 50x Sit up 500m Run

WOD 8/17/13

In teams of 2, 1 partner working at a time: 5 Rounds: 30x KBS 30x Burpee 30x Sit up 400m Run

WOD 8/8/13

In teams of 2, 1 partner working at a time, complete the following: (Note:  Before each switch the team must complete 3 Hand release push ups) 1000m Run 200 Sit ups 150 Squats 100 Box Jumps 50 HSPU 10 Rope Climbs

WOD 7/31/13

800m Run or Row 10x HSPU/20x Sit up 9x HSPU/ 18x Sit up 8x HSPU/16x Sit up Continue until… 1x HSPU/2x Sit up 800m Run or Row

WOD 7/6/13

10,9,8…1 HSPU KBS Sit ups (Double the count) 200m Run after Odd sets

WOD 6/19/13

1 Mile Run 100 Burpees 100 Sit ups 1 Mile Run

WOD 6/4/13

Front Squat 5,5,3,3,3 Then:  3 Rounds- 40x Sit up 30x Double Under 20x KBS 10x Pull up

WOD 5/23/13

Deadlift 5×5 Then:  5 Rounds- 7x Deadlift 7x TTB 14x Box Jump 28x Sit up

WOD 5/4/13

40 KBS 400m 40 TTB 400m 40 Sit ups 400m 40 Push Ups 400m 40 KBS

WOD 4/9/13

Part 1:  5 Minutes Double Under Practice Part 2:  4 Rounds- 10x TTB 30x DU 10x Push Up 30x Sit up 10x Pull up 30(0)m Run

WOD 4/3/13

1 Mile Run 2 Rounds of: 50 Sit ups 25 Push Ups 1 Mile Run

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