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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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At home wod Mobility- PNF hamstrings Kb reset Warm up- 3-6-9-12 Lunges Hollow holds Wod- 7 rounds 7 squats 7 burpees Scale: plank or elevate burpees Estimated time: 5-6 minutes

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