10/30/14

Hero WOD “Joshie” Complete three rounds for time of: 40 pound Dumbbell snatch, 21 reps, right arm 21 L Pull-ups 40 pound Dumbbell snatch, 21 reps, left arm 21 L Pull-ups These are squat not power snatches. In honor of Army Staff Sergeant Joshua Whitaker,...

10/29/14

25 EMOM Change stations each minute 5x 10 burpees 30 double under/ 90 single 10 ring dips 25 sit ups 20 wall ball...

10/27/14

A) Press 5×5 B) Deadlift 5×5 C) 5x 200m run 10 burpees 15 KB swing 1.5/1...

10/24/14

A) 50 doubles 40 KB swing 1.5/1 pood 30 burpees 20 pull ups 10 wall climb EMOM 5 wall ball 20/14 B) 3 x 30 ball slam...