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Monday, November 13


"Hortman" scaled Complete as many rounds as possible in 25 minutes of: Run 400 meters 60 Squats 18 pull-ups

18 dips

Scale: 200, 40, 12,12


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At gym wod 6:30-9 am Three 3-minute rounds of: 10 push presses Max-rep assisted pull-ups Rest 2 minutes between rounds. ♀ barbell-75 lb. ♂ barbell-55 lb.

At home wod Mobility- PNF hamstrings Kb reset Warm up- 2x 15 jumping jacks 10 squats 5 kB swings Wod- 21-18-15-12-9-6-3 Lunges Sit-ups Pushups

At gym wod 6:30-9 am Complete as many rounds as possible in 15 minutes of: 10 wall-ball shots 10 toes-to-bars 10 box jumps ♀ 14-lb ball, 20-in box ♂ 20-lb ball, 24-in box Scale: 4 rounds for time of: