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Wednesday, November 8


Complete as many rounds as possible in seven minutes of: 135/185 pound Deadlift, 7 reps 20 meter Sprint 14 One legged squats 15 Double-unders 20 meter Sprint 

Scale: weight, air squat, 3:1 singles


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Sunday September 27

At home wod Mobility- Pnf hamstrings Door way shoulder stretch Kb reset Warm up- Review last weeks perfect pvc snatches 5-10-15 Squats Stair steps Pushups Wod- 5 x 6 odd object cleans 15 jumping jacks

Saturday September

At home wod Mobility- PNF hamstrings Kb reset Warm up- 6-8-10 Squats Pushups Hollow holds Wod- 10-9-8-7-6-5-4-3-2-1 Lunges Dips Jumping jacks

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