• WOD 4/28/15

    “WOD” 0-6 minutes. 21 – 15 – 9 – deadlifts – box jumps 7-10 minutes *Rest. 10-Time. 21 – 15 – 9 – deadlifts – cleans

  • WOD 4/24/15

    CORE: 3 rounds – 20 weighted sit ups, with dumbbell – 40 strict mt. climbers – 60 second plank *rest. WOD: 4 rounds for time – 7 burpee box jumps – 9 shoulder to overhead – 11 clean grip deadlifts CAP: 8

  • WOD 4/23/15

    STRENGTH: Power Cleans 4 x 2 @ 85% WOD: For time 10-8-6-4-2 – Power clean – Lateral Burpees over bar * Rest 2 minutes then: – 800m Run. Score is total time including 2 minute rest. *Today’s WOD was programmed by Coach Kerry.