WOD 9/27/16

Part 1:  7 sets of 5-10 Tempo Push Ups (2121) w/20 sec rest Part 2:  5 Rounds: 10x DB Snatch Right 10x DB Snatch Left 20x Goblet Squat 200m Run

WOD 7/25/16

OTM 10 mins: 2x Snatch Rest 2 mins OTM 10 mins: 2x Clean and Jerk Rest 2 mins 50x OHS Driveway Sprint each break

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 6/18/16

18-15-12 Power Snatch 300m Run after each set Then: 18-15-12 TTB OHS

WOD 5/17/16

10 Rounds: 4x Strict Muscle Ups 7x Strict HSPU 12x DB Snatch

WOD 5/16/16

10,8,6,4,2 Squat Snatch OR 10,8,6,4,2 Squat Snatch 300m Run/400m Row after each set

WOD 5/14/16

1000m Row 30x Hang Power Snatch 30x OHS 1000m Run