WOD 10-23-15

Barbell Deck of Death!
Hearts-Thrusters
Spades-RDL
Clubs-Strict press
Diamonds-OH Squat

Joker-3gator walks

WOD 10-22-15

Skill
Pistols

WOD
3 rounds
20 walking lunges
15 sit-ups
10 HRPU
10 dips
15 air squats
20 walking lunges

WOD 10-21-15

Strength
front squat

WOD
"Roy"
5 rounds for time
15 DL
20 box jumps
25 pull-ups

WOD 10-20-15


Skill practice
Pistols

21-15-9-3
KB swings
TRX Push-ups
Med ball cleans

Row machine rotations

WOD 10-19-15

Strength
OH squat

WOD
AMRAP25
6 TTB
8 Burpees
10 Good mornings
12 Bench press