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WOD: Wednesday August 9th


For time: Row 350 meters 1/2 Body weight Bench press, 30 reps Row 500 meters 1/2 Body weight Bench press, 20 reps Row 1000 meters 1/2 Body weight Bench press, 10 reps

Scale: 200/500/750, 1/4-1/3


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At home wod Mobility- PNF hamstrings Doorway shoulder stretch Kb reset Warm up-3x 16 jumping jacks 12 lunges 1 minute stair steps Wod- Bear crawl length of house 20 squats 15 pushups 10 sit-ups 5 burp

Saturday November 28

At gym wod 8-9 am 6 minutes of: 10 lunges 10 sit-ups Rest 1 minute 6 minutes of: 10 squats 10 dips Rest 1 minute 6 minutes of: 10 hollow holds 10 flutter kicks

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