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WOD Monday August 21st


For time: 20 Handstand push-ups 35 Back Extensions 20 Knees to elbows 155/185 pound Deadlift, 20 reps 20 pound Dumbbell push press, 20 reps 35 Kettlebell swings, 1 pood Row 10 calories Scale: bear crawl, hanging knee raises, weight 


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Tuesday November 24

At home wod Mobility- PNF hamstrings Banded rack Painball Warm up- 8 each, 2 rounds Squat Pushups Dips Wod- 10 minute AMRAP 1 kb Russian swing - 1 arm 1 kb clean to a front squat - 1 arm 1 kb deadlift

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