WOD:9.23.16

Happy birthday, Adam! 1 round of: – 800m Run – 30 KBS – 15 Box Jump 2 rounds of: – 400m Run – 20 KBS – 10 Box Jump 3 rounds of: – 200m Run – 10 KBS – 5 Box Jump Rest 3min 3 rounds of: 10 Front Squat 100m Farmer...

WOD:9.22.16

Choose your adventure… Flush: 25min AMRAP 10 Box Jumps 10cal Assault Bike 200m Run 30sec Plank 40 DU 70m Waiters Walk Endurance: 50-40-30-20-10cal Row 400m Run Weightlifting/Skill: A) Clean and Jerk – 1×3 @70% – 1×3 @75% – 1×3...

WOD:9.21.16

Skill: A1) 3x 1 TGU + 5 KB Snatch A2) 3x 8 DB Row Wod: 5min AMRAP 40 Wallball buy in, then… 12 DL (135/95) 12 Burpees Rest 5 min 5min AMRAP 30 Wallball buy in, then… 9 DL (185/115) 9 Burpees Rest 5 min 5min AMRAP 20 Wallball buy in, then… 6 DL...

WOD:9.20.16

Skill: Split Jerk work up to a heavy single Wod: 10min AMRAP 10 Push Press 10 Lunges 10 T2B

WOD:9.19.16

Happy birthday, Coach Erika! Skill: EMOM(10) O: 7 TnG Power Clean E: 45 DU Wod: 14min AMRAP, in teams of 3 100m Tire Drag Sprint