WOD 10-16-15

Skill practice
Hand stands

"The seven"
7 rounds
7 HSPU
7 thrusters
7 K2E
7 DL
7 burpees
7 KBswings
7 pull-ups

WOD 10-15-15

Skill practice
Pistols

AMRAP20
8 back squats(%)
10 ground to OH
12 hip extensions

(1 min speed rope rotations)

WOD 10-14-15

Strength
DL
5-5-3-3-2-1
(Increasing Weight)

WOD
"Miles of Shuttles"
Its hard to explain so bring some running shoes and meet us here!
(NO WORRIES ITS NOT AS BAD AS IT SOUNDS)

WOD 10-13-15

Skill practice
Pistols

WOD
7 rounds
8 strict press
1 alligator push-up (down and back)
2 sprints


WOD 10-12-15


Strength
1 RM Bench press


WOD
15-1
Lunges -odd
Banana splits-evens