October 16, 2018

Single Dumbbell Overhead Squat 5-5-5-5-5

Bench Press 3-3-3-3-3

5 attempts at max set of Double Unders

5:00 Assault Bike for distance

October 15, 2018

Complete 3 rounds for time:

1000 Meter Row

50 SDLHP (75/55)

25 Pull Ups

October 13, 2018

BLIND PARTNER DRAW AT 8:50AM

The wod will be posted on the white board at the gym!

Be prepared for a outside RUN.

October 12, 2018

Complete 6 rounds for time of:

15 DB Hang Cleans (45/30)

15 Pull Ups

10 Power Cleans (135/95)

20 HR Push Ups

October 11, 2018

Overhead Squat 5-5-5-3-3-3-1-1-1

then complete

10:00 AMRAP of:

1 Snatch (135/95)

5 Overhead Squats (135/95)

10 Toes to Bar

15 Wall Ball Sit Ups (20/14)