Chest 2 Bar Pull-ups

WOD (1-28-16)

(3 – 3 – 3 – 3 – 3) @85% of 1RM

Back Squats

(9 min. AMRAP)

Overhead Walking Plate Lunges (10 yards)(45# / 25#)

5 – Atomic Sit-ups (45# / 25#)

Overhead Walking Plate Lunges (10 yards)(45# / 25#)

10 – Chest 2 Bar Pull-ups

WOD (7-21-15)

(EMOM x 9)

5 Deadlifts (225# / 155#)

20 – Double Unders or 40 – Single Unders

|

(3 min. rest)

|

(9 min. AMRAP)

8 – Chest 2 Bar Pull-ups

12 – Med Ball Cleans (20# / 14#)

16 – AbMat Sit-ups

WOD (6-24-15)

Overhead Complex

(1 x 1 x 1 x 1)

(use the same weight for each one)

5 – Snatch Balance

5 – Sots Press

5 – Overhead Squats

|

(30 – 20 – 10)

Chest 2 Bar Pull-ups

Kettlebell Swings (53# / 35#)

Burpees