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Wednesday, November 15


Seven rounds for time of: 65/95 pound Push jerk, 7 reps 5 Chest to bar pull-ups 5 Burpees 

Scale: 5 rounds, weight, reg push-ups or 3:1 rr


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Sunday January 17

At home wod Mobility- Calf bone saw PNF hamstrings Warm up- 8-10-12 Lunges Kb swings Pushups Wod- 50 jumping jacks 21-15-9 Squats Pushups Sit-ups 50 jumping jacks

Friday January 15

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

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