WOD 100214

Skill: Push Press Strength: Push Press 5-5-3-3-3 Metcon: 12min AMRAP of: 5 Toes to bar 10 Double Unders 5 Ring Dips

WOD 090214

Strength: Sumo DeadLift 5-4-3-2-1 (heavy) Metcon: For time: 50 Squats 25 HSPU 100m Run w/plate (20/10kg) 100m Walking Lunges w/plate (20/10kg) 25 Chest to bar 50 Burpees

WOD 080214

Skill: Double Unders Metcon: 21-15-9 of: Thrusters (40/25kg) Hand Release Burpee - Over the box jump Cashout: 100 Russian twists (20/10kg)

WOD 070214

Skill: Overhead Squat Metcon: 13min AMRAP of: 8 Burpees 8 HSPU 8 Air-Squats

WOD 060214

Skill: Rollup Strength: Back Squat 3-3-3-3-3 Metcon: 3 Rounds for time: Run 400m 21 KB Swings (32/16 kg) 15 T2B 9 Rollups

WOD 050214

Skill: Hand Stand (wall assisted) Box Jumps 5-5-3-3-1-1-1 Metcon: "Annie" 50-40-30-20-10 Double Unders (or x3 singles) Sit-ups Cashout: 60 Hammer slams (alt arms)

WOD 040214

Strength: DeadLift: 5-5-3-3-3 Press: 5-5-5 Strict Pullups: 3 sets of MAX reps (no weight) Metcon: 7min AMRAP of: Burpees

WOD 030214

Strength: Front Squat 3-3-3 Metcon: 20 Toes to bar 20 Kettlebell Swings 200m Run 20 Hand Release Pushups 20 Burpees 200m Run 20 Ring Dips 20 Box Jumps 200m Run

WOD 020214

Skill: Kipping Pullups Metcon: 18min AMRAP of: 5 Pullups 10 Ground to overhead w/plate (20/10kg) 15 Jump Squats

WOD 010214

Skill: Double Unders Strength: Back Squat 5-5-3-3-3 Metcon: 3 Rounds: 50 Doubleunders 40 Walking Lunges 30 Pullups 20 Pushpress (40/20kg) 10 Over the bar burpees

WOD 310114

Skill: L-Sit Strength: Press 5-5-5-5 Metcon: 35 Burpees 21-15-9 of: DeadLift (100/60kg) Box Jumps 35 Burpees

WOD 300114

Skills: HSPU Strength: Front Squat 3-3-3  Metcon: 4 RFT: 5 HSPU 10 Box Jumps 15 Back Extensions 20 (Air) Squats