Tuesday, January 24th 2017 Strength: Front Squats 2-2-2-2-2-2 WOD: 4 Rounds For Time Of: 5 Bear Complex 115/75 10 Bar Over Burpees 15 Box Jumps 24\20  

Tuesday, December 6th 2016 Strength: Back Squat EMOM 2 Back Squats Every Min on the Min for 12 minutes at 70% of 1 Rep Max WOD: Death By- 3Goblet Squats 3 Push Ups 3 Sit Ups Add 1 rep to each every min on the min until failure

Monday, June 20th 2016 Warm Up: 200M Run Handstand Work (Free) Strength: Front Squats 3-3-3-3-3 WOD: 3 Rounds For Time Of: 30 Wall Balls 20 KB Swings 53/35 10 Chest To Bar Pull Ups

Friday, February 12th 2016 Strength: Deadlift > Hang Clean High Pull > Hang Power Clean > Hang Squat Clean 1-1-1-1-1-1 WOD: 2 Rounds For Time Of: 500M Row 12 Cleans 135/95 21 Box Jumps 20/18

Tuesday, August 18th 2015 Strength: Deadlift 3-3-3-3-3 3 @ 55% 3 @ 65% 3 @ 75% 3 @ 85% 3 @ 95% WOD: 3 Rounds For Time 21 Double Unders 15 Sumo Deadlift High Pulls 95/65 9 Sit Ups

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