WOD 1/7/17

AMRAP 20 mins: 5x HSPU 10x Pistols 15x TTB 20x Russian Twist

WOD 12/21/16

“The Grind” AMRAP 15 mins: 8x Power Clean 8x TTB 8x Hollow Rock Immediately into 500m Run or Row Then… AMRAP 15 mins: 5x MU 15x Box Jumps

WOD 11/23/16

“The Grind” 500m 50x Box Jumps 50x Pull ups 50x KBS 50x Medball Clean 50x TTB 50x Sit ups 50x Burpees 50x DU 500m

WOD 11/16/16

“The Grind” AMRAP 20 mins- 50 Calorie Row or Block Loop Run 25x TTB 100x Front Squat 25x CTB Pull ups 50x Box Jumps Then… AMRAP 10 mins- 200m Run 4x MU 8x KBS

WOD 10/26/16

“The Grind” 1 Round: 1600m 60x Medball Sit ups 60x TTB 2 Rounds: 800m 40x DB Push Press 40x Renegade Rows 3 Rounds: 400m 20x Hollow Rock 20x Sit Ups

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