11-19-10 Fri A.-3 Rounds 10 Slam Ball Vertical Shots (25/15) 10 Slam Balls  ” […]

KB Work- Russian Stability- KB 1Leg RDL WOD: 24, 20, 16, 12, 8, 6, […]

WOD: 700 DBSP 4T 4S 4A 4T x 3 4 Rounds 8-15 BBSP (75/45) […]

Bench Mark WOD: The Chief 3 Power Cleans (135/95) 6 Push Ups 9 Air […]

Shoulder Work: A. Joint Integrity B. Strength WOD: 10, 9, 8, 7…..3, 2, 1 […]

SUURRRPRIIIISE!!!

………………………………………..  Med Balls, Tires and Ropes Oh My!  …………………………. Technique & Development: BB Row […]

MAIN WOD: 5 Rounds For Time: 10 -5 per side- KB Thrusters (16/8) 20 […]

Strength work: Balancing Act – Back Work Main WOD: 700m Run 7 Thrusters 7 […]