WOD 11-4-16

Strength
Strict Press
8-8-8-8
WOD
(for time 225/150)
Run 400m
4 deadlifts
4 burpees
Run 400m
8 deadlifts
8 burpees
Run 400m
12 deadlifts
12 burpees
Run 400m
16 deadlifts
16 burpees

WOD 11-3-16

SKILL
Double Unders
STRENGTH
Power Snatch 
Every 30 seconds for 5 mins
1 PS @ 70%
WOD
(Alternating with a partner)
12 min AMRAP
30 Double Unders
15 PS


WOD 11-2-16

Strength
Bench Press
8-8-8-8
WOD
21-18-15-9-6-3
Rebal Rows (Each Arm)
In Between each 
10 Star Crunch (Total)
10 Lunges (Total)
10 Superman

WOD 11-1-16

Strength
OH Squat
3x10 @ 45%
3x10 @ 50%
3x10 @ 60%
WOD
Buy In 5 min team Alternating Heavy Plate Push
15 min AMRAP
5 Deadlifts
7 KB Swings
9 Bar Facing Burpees


WOD 10-31-16

Strength
DB Squat Cleans
5-5-5-5-5
WOD
Every 2 min for 30 min
5 Pull Ups
10 Push Ups
15 Air Squats