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WOD: Tuesday, August 22


"Ralph" scaled

Four rounds for time of: 155/185 pound Deadlift, 8 reps 12 Burpees 15 squats

15 chin ups Run 400 meters

Scale: weight, rr, 200 m


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At home wod Mobility- PNF hamstrings Couch Warm up- 6-8-10 Squats Pushups Wod- 10 minute AMRAP 2 burpees 5 hollow rocks 4 burpees 5 hollow rocks 6 burpees 5 hollow rocks 8 burpees Etc etc

Tuesday December 1

At home wod Mobility- PNF hamstrings Kb reset Warm up- 3x 10 lunges 10 jumping jacks 10 hollow rolls Wod- 21-15-9 Squat Push-up Kb swing Sit-up

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