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Friday, February 16


Three rounds for time of: Run 200 meters Single arm hang, right arm, 10 seconds 25/35 pound kb Turkish Get-up, left arm, 5 reps Single arm hang, left arm, 10 seconds 25/35 pound kb Turkish Get-up, right arm, 5 reps 20 second L-sit hold 

Scale: weight, feet on ground, acorn or hollow hold


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Tuesday November 24

At home wod Mobility- PNF hamstrings Banded rack Painball Warm up- 8 each, 2 rounds Squat Pushups Dips Wod- 10 minute AMRAP 1 kb Russian swing - 1 arm 1 kb clean to a front squat - 1 arm 1 kb deadlift

Sunday November 22

At home wod Mobility- Couch Kb reset Painball as/where needed Warm up- 12-10-8 Squats Pushups Jumping jacks Wod- 30-40-20 Lunges Dips Sit-ups

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