WOD 9-16-19

EMOM x 10- 2 PCL
—————————
5 rds-
5 PCL (155/105)
25 DU
200 m run

WOD 9-13-19

30 T2B
20 box jump (24/20)
30 pull-ups
20 box jump
30 C2B
20 box jumps

WOD 9-12-19

4 rds-
50 m butcher push (70/35)
400 m run
*2:00 rest btw

WOD 9-11-19

“Holleyman”
30 rds-
5 WB (20/14)
3 HSPU
1 PCL (225/155)

WOD 9-10-19

EMOM x 7- 10 Rus KBS + 4 burpee
Rest 1:00
EMOM x 7- 10 Hang DB SN + 2 bar MU

WOD 9-9-19

EMOM x 10- 1 HCL + 1 CL
---------------------------------------
5 rds-
7 FSq (185/125)
50 DU

Amy joined us a few weeks ago and has been super consistent and
so positive through every WOD. Welcome to the Mad City fam!

WOD 9-6-19

30/21 cal AAB
Then-
21-15-9
Ring dip
DU x 3

WOD 9-5-19

EMOM x 12- 2 SN
EMOM x 12- 2 CL
---------------------------
SN DL 3 x 10

WOD 9-4-19

5 x 5 weighted pull-up
--------------------------------
5 min AMRAP-
7 pull-ups
10 jumping lunge
*30 sec rest
5 min AMRAP-
25 m farmers' carry
50 m run

WOD 9-3-19

EMOM  x 18-
1- 25 m butcher
2- 12 S2OH (135/95)
3-12 T2B

WOD 9-2-19

3 rds-
1:00 burpee
1:00 WB
1:00 DL
1:00- WB sit-up
1:00 HPCL
1:00 rest