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Thursday, December 28


For time: 115 pound Shoulder press, 10 reps 115 pound Overhead squat, 15 reps 115 pound Push press, 20 reps 115 pound Front squat, 25 reps 115 pound Push jerk, 30 reps

Scale: weight 115 pound Back squat, 35 reps 


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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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