WOD 3/22/17

“The Grind” 4 Rounds- 50x Step Ups 15x Power Clean 500m 15x Power Snatch

WOD 2/27/17

“The Grind” In 30 minutes, complete: 25x Pull ups 10x Muscle Up 2500m 10x MU 25x Pull ups In remaining time complete as many rounds of the following complex: 5x Dumbbell Front Squat 10x DB Front Rack Lunge 10x DB Front Rack Box Step ups

WOD 1/19/17

6 Rounds: 3x Back Squat 10x TTB 15x Weighted Step Ups

WOD 12/10/16

5 Rounds- 5x Muscle Up 10x Power Snatch 15x Weighted Step Ups

WOD 5/4/16

“The Grind” AMRAP 15 minutes: 20x Weighted Step Ups 10x Supine Medball Toss Ladder Quick Step/Driveway Sprint AMRAP 15 minutes: 10x Russian Twist 20x Iso Ab to Plank 10x Box Jump Rest 2 minutes in between each AMRAP

WOD 9/7/15

AMRAP 25 minutes: 20x KBS 20x Box Jump 400m Run 20x Goblet Step Up 20x Sit up 9am class ONLY!