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Monday Sept 9th WOD


Happy Birthday to the Ninja! Danielle!

Strength; 15min to Find 1RM Stict Press 

Conditioning: 20min AMRAP

“Cindy”

5 Pull ups

10 Push Ups

15 Air Squats 


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Monday Oct 20th WOD

Strength: Shoulder Press 4x3 @ 90 % of 1Rm DB lateral Raises 3x10 DB rear Delt Rows 3x10 Conditioning: 15min AMrap 200m Run 24 KBS (55/35) 16 Push Press (135/85)(115/75) 8 Strict or Kipping Pull Ups R

October 16th WOD

Strength: 10min Amrap 1 Snatch Grip Dead lift 1 Hang Power Snatch 1 High Hang Power Snatch (Increase weight as you go) Conditioning: 3 rds (20min Cap) 50 Wallballs (20/14) 40 Alternating Dumbbell Snat

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