WOD 9/19/16

Part 1:  OTM 10 minutes: 2x OHS Part 2:  AMRAP 15 mins: 12x KBS 21x Wallballs

WOD 5/1/16

Part 1:  OTM 10 minutes: 3x Power Snatch Part 2:  2 Rounds: 15x TTB 15x WB 15x Box Jumps 15x DB Snatch

WOD 10/3/15

50 Overhead Walking Lunges 1000m Run 50 TTB 1000m Run 50 Wallballs

WOD 12/8/14

Bench Press Build up to a 3RM WOD:  6 Rounds (1 min each) 10x Push Press 10x Pull ups max rep WB Rest 1 minute after each round

WOD 10/24/12

3×3 Back Squat Then: 400m Run 5 Knees to Elbow/5 Wallballs 7 KTE/7 WB 9 KTE/9 WB 11 KTE/11 WB 13 KTE/13 WB Then:  400m run Note ***Burpee Broadjump across room after each pair of movements