2/28 WOD

WOD 50-40-30-20-10
dbl unders
sit-ups

with 5 wall ball every min.

2/27 WOD Grip

WOD (5 min.  for 3 rnds - 1 min rest between rnds)
2 pull-ups (Rx+ = chest to bar)
max toes to bar
rnd one 10 dead lift (135/95)/ rnd two OH squats (45/33)/ rnd 3 sumo high pulls (45/33)




Cash Out (3 rnds)
20  undulation
20 sit-ups
20 hammer swings

2/26 WOD

WOD ( 10 Rnds) (brought to you by Mark)
5 snatches (95/65)
10 box jumps
15 sit-ups
20 squats

2/25 WOD

WOD
50 burpees


40 tire slams
30 ring push-ups
20 ring jumps
10 turkish get-ups (45/33)

Cash Out
cut reps in half and repeat

2/24 WOD

WOD (7 min..)
6  toes to bar
3  thrusters (155/135/95) (Rx+/Rx/Rxladies)

Cash out (5 min.)
Repeat above with reduced weight.

alt Cash Out (40-30-20-10)
kb swings
T. lunges
sit-ups
dbl unders

2/20 WOD

WOD
Front squats (3,000 lbs)

then

3 min each couplet. 1 min. rest between.


(5,6,..) tire flips
(5,6,..) squats

(5,6,..) box
(5,6,..) clean and press on stabo-mat with med. ball

(5,6,..) dbl unders
(5,6,..) knees to elbow

2/19 WOD

WOD
1 mile with med ball (15/10)
30 burpee pull-ups
800 meters with med ball
20 burpee pull-ups
400 meters with med ball
10 burpee pull-ups
200 meter with med ball
5 burpee pull-ups

Ransom    Rx
Mark S.   Rx 
B. Mel      Rx
Brian J.     Rx
Lori
Cindy L
Eva
L. Mel
Caroline

Congrats to every one who did this one.   It was a mentally tough one to get through.