WOD 02-09-2017 Warm up 10 Turkish get ups(light) PVC overhead squats 20 Str- overhead squats 1-1-1-1-1 Wod Nancy 400 m run 15 OHS 95/65 5 rounds for time
WOD 02-08-2017 Warm up 1000 m row 100 sit ups Str- Hang power snatch 1-1-1-1-1 Wod Helen 400 m run 21 KB swings 12 pull ups 3 rounds for time
WOD 04-21-2015 Warm up 5 min Roll, 3 min row, 3 min jump rope, 3 min flutter kicks Str-Back Squat 1-1-1-1 Wod 30 box jumps 30 burpees 30 med ball cleans 2 rounds for time.
WOD 04-20-2015 Warm up: 100ft broad jump, 100ft bear crawl, 20 squats Str- Backsquat Wod- 50 double unders 10 weighted lunges 95/65 bar in front rack position