WOD 1-13-17

WOD
5RFT:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats



WOD 1-12-17

Strength
Sumo DL High Pull
5-5-5-5-5
WOD
E2O2M
2 ROUNDS OF EACH SET
4,6,8,10...ETC
BOX JUMPS
HRPU


WOD 1-11-17

Strength
Bench Press
12-10-8-6-4-2
WOD
5 rounds
5 Deadlifts
5 Power Cleans
5 Front Squats
5 Push Jerk

WOD 1-10-17

A. Warm-up
B. Mobility WOD
3x's
10 Spiderman climb
10 Star Crunch
10 Inch Worm
10 Gorilla Push-Ups
C. WOD
20 AMRAP
4,8,12,16,20,etc....
Burpees
Knees to Elbow
Rebel Rows

WOD 1-9-17

Strength
Thrusters
5-5-5-5-5
WOD
27-21-15-9
DB Cleans
HRPU
Pull-Ups