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Friday, April 20


"Helen" Three rounds for time: Run 400 meters 1 pood Kettlebell X 21 swings (or 35 pound dumbbell swing) 9 Pull-ups 

Scale: 200/25/2:1 rr

Scale up: 400/52/12


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Saturday November 28

At gym wod 8-9 am 6 minutes of: 10 lunges 10 sit-ups Rest 1 minute 6 minutes of: 10 squats 10 dips Rest 1 minute 6 minutes of: 10 hollow holds 10 flutter kicks

Friday November 27

At gym wod Please remember to try and space out your arrival/workout times to reduce number of people in the gym at any given point. Wod- 6 rounds Speed walk 200 m 10 rounds of: Kb Russian swing Kb po

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