WOD - Wednesday, April 6, 2016

15 Minute AMRAP
50 Lateral Hops
10 Deadlift 185 lbs
15 Wallball 20 lbs.
20 Back extentions

Lateral hops - sideways back and forth over barbell (2-footed landing and takeoff)

WOD - Monday, March 28, 2016

12 Min. AMRAP
25 Sit ups
15 Box jump - 24"
5 Front squat - 135/115

WOD - Tuesday, March 8, 2016

4 Rounds
400 m.
30 Situps
30 Kettlebell swings - Russian

WOD - Friday, March 4, 2016

16.2

With a running clock, complete as many reps as possible of:
25 toes-to-bar
50 Dubs
15 squat cleans @ 115 lbs.
If completed before 4 minutes proceed to:
25 toes-to-bar
50 Dubs
13 squat cleans @ 135 lbs.
If completed before 8 minutes proceed to:
25 toes-to-bar
50 Dubs
11 squat cleans @ 155 lbs.
If completed before 12 minutes proceed to:
25 toes-to-bar
50 Dubs
9 squat cleans @ 185 lbs.
If completed before 16 minutes proceed to:
25 toes-to-bar
50 Dubs
7 squat cleans @ 205 lbs.
Stop at 20 minutes