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WOD: Saturday, September 16


Five rounds for time of: 135/185 pound Deadlift, 7 reps 30 Squats 7 Handstand push-ups Scale: weight, movement


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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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