WOD 10/19/16

“The Grind” AMRAP 30 mins: 25x Single Arm Lunge (right) 200m Run 25x Single Arm Lunge (left) 200m Run 25x TTB 200m Run 25x Box Jump 200m Run

WOD 9/24/16

50x Barbell Burpees Then:  7 Rounds- 7x Deadlfit 7x TTB

WOD 9/17/16

30x Power Snatch 40x Sit-ups 20x TTB 40x Situps 30x Power Snatch

WOD 8/1/16

Deadlift 3,3,3,3,3,3,3 Then:  21-15-9 TTB 200m Run after each set METCON ONLY OPTION: 6 Rounds: 20x Box Jump 10x Deadlift 10x TTB 200m

WOD 7/24/16

AMRAP 15 minutes: 12x Jerk 9x TTB 20x Lunges

WOD 7/13/16

“The Grind” AMRAP 30 mins: 20x Overhead Walking Lunges 10x Muscle Up 40 Handstand Steps 20x Hang Power Clean 20x TTB 20x Push Ups 20x Front Squat