WOD 3-9-18

2 Rounds For Time
100 Double-unders
20 Overhead Squats (115/80lbs)
100 Double-unders
12 Ring Muscle-ups
100 Double-unders
20 Dumbbell Snatches (50/35lbs)
100 Double-unders
12 Bar Muscle-ups

Substitutions
300 Singles or Jumping Jacks substitute for 100 double-unders
(3 Pull-ups +3 Dips) x 12 substitute for 12 Muscle-ups






WOD 3-8-18

MOBILTY

WOD 2-7-18

WOD 1
10 Min Time Cap
1-2-3-4-5-6-7-8-9-10
Dumbbell Squats (50/35)
Bar Facing Burpees

WOD 2
Option 1:
EMOM for 10 Mins
3 Cleans

-OR-

Option 2:
10 Mins To Find Your 1-Rep-Max Clean

WOD 3-6-18

Bench Press
5-5-5-5-5

WOD
Five Rounds
20 Pull-ups
30 Pushups
40 Sit-ups
50 Squats


WOD 3-5-18

20min AMRAP 
8 Toes2Bar
10 DB Hang Clean & Jerk (50/35) 
14/12 cals Rower 

5min Core Finisher