WOD 1/4/15

Part 1:  OTM 10 mins: 1x MU Part 2:  7 rounds- 5-10 Ring Rows rest 20 sec 20 sec Handstand Hold rest 20 sec Part 3:  14 Rounds- 3x Thruster Sled Pull

WOD 6/14/14

1000m Row 4x Sled Pull 50x Walking Lunges 400m Run 50x Walking Lunges 2x Sled Pull 1000m Run

WOD 4/27/13

40x Overhead Walking Lunges (OWL) 200m 10x Dips 1x Sled Pull or Prowler Push 30x OWL 200m 10x Dips 1x Sled Pull or Prowler Push 20x OWL 200m 10x Dips 1x Sled Pull or Prowler Push 10x OWL 200m 10x Dips 1x Sled Pull or Prowler Push

WOD 3/30/13

4 Rounds: 15x Power Clean 7x Dips 400m 2x Sled Pull or Prowler Push

WOD 2/18/13

“Running Mates” (In teams of 3) 12x 200m Run 15x Sled pull or Prowler Push 100x Front Squat 200x Double Under (600 Singles) 200x Sit up 100x Back Squat 12x 200m Run Note:  We will have all normally scheduled classes today.

WOD 2/2/13

4 Rounds: 800m run 1 Sled Pull or Prowler Push 30 Air Squats 8AM CLASS ONLY!!!!