Monday 20161031

WOD: 6 rds of

200m run**
12 Deadlifts @ 185/125#

**Wear a weighted vest if you have it.

Friday 20161028

T.G.I.F.  Thank GRACE It's Friday! !

WOD: AMAZON GRACE

EMOTM Perform

5 Toes to Bars and
as many Clean and Jerks as possible  @ 135/85#

Continue this cycle until you have completed
DOUBLE GRACE,  60 Clean and Jerks.

Thursday 20161027

WOD: 18 min AMRAP

6 GHD sit ups
6 Tire flips
6 Static pull ups

Wednesday 20161026

WOD: 8 min AMRAP
10 DB Push Press @ 25/15#
10 Ring dips

4 min rest

8 min AMRAP
10 Calorie row
10 Deadlifts @ 225/135#

Tuesday 20161025

WOD: 4 rds of
400m run
20 single arm DB overhead
      Squat @ 30# (l+r=2)
10 K2E

Monday 20161024

WOD: 5 rds of

10 Box jumps @ 36/24"
15 Burpees

Friday 20161021

WOD: CFT

2500m Row
100 Push press/ jerks @ 95/50#

Partition as necessary