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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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At gym wod 7-9 am 5 rounds 10 kB deadlifts 8 kB swings squats 4 stay low Cossacks

Thursday January 14

At home wod Mobility- Calf bone see Kb reset Warm up- 3x 10 squats 10 stair steps 10 kB swings Wod- 20 rounds 5 pushups 10 sit-ups 15 jumping jacks

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