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WOD: Wednesday, September 6


Three rounds for time of: 7 Weighted toes-to-bar, 6/8 pound ball Row 100 meters with straight legs 10 burpees Row 100 meters with straight arms

Scale: toes 2 post, back extensions, goblet squats


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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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