WOD 1-26-15

750 m row
then-
5 rds-
10 SDLHP
10 T2B

WOD 1-23-15

DB Press 4 x 8
---------------------
5 rds-
10 ring dips
10 OHS

WOD 1-22-15

Tabata-
Sit-ups
HRPU
--------------------
10 min AMRAP-
10 HPCL
8 B. Sq
6 S2OH

WOD 1-21-15

Skill- L-sit holds
------------------------
6 rds-
15 WB
10 pull-ups
5 DL

Harley chipping away at her Daddy's WOD last week.
"Joe"

WOD 1-20-15

Thruster 5 x 3 @ 90% of 3rm
---------------------------------------
10-8-6-4-2
Burpee over the box jump (30/24)
DB snatch *heavy

WOD 1-19-15

Skill-
30 strict T2B
30 strict HSPU
*partition as needed
-----------------------------
4 rds-
(1 min rest btw rds)
20 KBS
20 KB lunges

Here's a photo from one of Nick's WODs from this weekend's
Wadapalooza competition in Miami.  How about doing rope
 climbs with that view?!  He ended up taking first
 in the men's RX division. Congratulations, Nick!

WOD 1-16-15

DB Press -  3 x 10
--------------------------
"Joe"
8 rds-
100 m run
16 WB
*3 burpees EMOM

Today marks the 12th anniversary of "Uncle Joe's" accicdent
that left him in a semi coma.  Joe is Coach Holly's brother.
This WOD is to honor him.  Be thankful you can run and do
those horrible wallballs and burpees.  There are some who can't...