WOD 1/30/16

1000m Run or Row 50x DB Thrusters 30x Burpees

WOD 1/20/16

7 Rounds: 7x HSPU 7x Thruster 7x Knees to Elbow 7x Deadlift 7x Dips 7x KBS 7x Pull ups

WOD 12/14/15

Part 1:  OTM 10 minutes: 3x Thruster Part 2:  15,12,9,6,3 Lateral Plate Burpees 200m Run after each set.

WOD 10/4/15

21-15-9 Thrusters Pull ups 50x DU after each set

WOD 8/9/15

OTM 10 minutes: 1x Cluster, 2x Thruster WOD: 1000m Run or Row 50 Wallballs 30 Push Ups

WOD 6/17/15

Jerk 3,3,3,2,2,1+ WOD: 400m Run or 500m Row 20x DB Thrusters/60x DU 15x DB Thrusters/45x DU 10 DB Thrusters/30x DU 400m Run or 500m Row

WOD 4/25/15

1 Mile Run 50,40,30,20,10 Box Jumps 5 Thrusters after each set of jumps 800m Run