WOD:2.1.17

Skill: Rope Climb Varsity: A1) 3×12 Evil Wheel A2) 3x:30sec HS Hold WOD: 18-16-14 Deadlift 12-10-8 Bench Press/Floor Press 4-3-2 Rope Climbs/Strict Pull ups

WOD:1.31.17

WOD: 6min AMRAP 3 Power Cleans 6 Push Ups 9 Air Squats Skill: Snatch 60%/2 70%/2 75%/2 (80%/1)2

WOD:1.30.17

Skill: EMOM(8) 5 Back Squat @ 80% Wod: 5 rounds 60sec to complete 30 KBS Rest 60sec *15 Burpee penalty for every round not completed

WOD:1.27.17

Friday Mash-Up E3MOTM x 5 10 Plate G2O 10 Plate Squats 200m Plate Carry Rest 5min 8min AMRAP 3,6,9… C&J Pull Ups Rest 5min 2 Rounds 20 Front Rack Walking Lunge 20 Cal Row 20 DB Snatch 20 Ring...

WOD:1.26.17

Choose your adventure… Endurance: 6 rounds for time of 500m Row 400m Run 2min Rest Flush: 25min AMRAP 20 Slamall 150m Row 10 Box Jump 5 Wall Walk 100m Farmer Carry Barbell Club: A) Snatch: 60%/3, 70%/3, 75%/3, 80%/3, (85%/1)5 B) Front Squat: (80%/3)8 C) Bench Press:...