12/22/2016

WOD: Back Squat 5x5

then,

9 min AMRAP
3 Hang Power Cleans
6 Lateral Ball Slams
9 Lateral Hops over the bar

12/20/2016

WOD: Strength

Push press 3x5

Then, 

8 min AMRAP

5 DB snatch each arm

5 Burpees

5 Wall Balls

12/19/2016

WOD:  strength

Bench press 5x5

Then,

8 min AMRAP

5 Power Clean => Push Press

5 push ups

12/16/2016

WOD: EMOM x 5 minutes
3 Power Cleans
then, 
3 Rounds
90 seconds to complete
1 Monster
30 KB Swings
rest 3 minutes between rounds