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Thursday, December 14


Complete as many rounds and reps as possible in 12 minutes of: 100 Wall ball shots, 14/20 pound ball 60 Double-unders 20 Pull-ups 

20 bench dips

Scale: 1/2 reps of above, 3:1 singles, rr


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Friday December 4

At gym wod 7-9 am Try and stagger your arrival times, bring your mask and both sides of your brain! 4 rounds of: 6 reps, alternating arms -kb swing -swing to clean & squat -deadlift -tactical rotation

Thursday December 3

At home wod Mobility- PNF hamstrings Couch Warm up- 6-8-10 Squats Pushups Wod- 10 minute AMRAP 2 burpees 5 hollow rocks 4 burpees 5 hollow rocks 6 burpees 5 hollow rocks 8 burpees Etc etc

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