"The Don" scaled For time: 44 Deadlifts, 65/95 pounds 44 Box jump, 16/20 inch box 44 Kettlebell swings, 1 pood 44 Knees to elbows 44 Sit-ups 44 Pull-ups 44 Thrusters, 30/45 pounds 44 Wall ball shots, 20 pound ball
44 Burpees 44 Double-unders
At gym wod 6:30-9 am Three 3-minute rounds of: 10 push presses Max-rep assisted pull-ups Rest 2 minutes between rounds. ♀ barbell-75 lb. ♂ barbell-55 lb.
At home wod Mobility- PNF hamstrings Kb reset Warm up- 2x 15 jumping jacks 10 squats 5 kB swings Wod- 21-18-15-12-9-6-3 Lunges Sit-ups Pushups
At gym wod 6:30-9 am Complete as many rounds as possible in 15 minutes of: 10 wall-ball shots 10 toes-to-bars 10 box jumps ♀ 14-lb ball, 20-in box ♂ 20-lb ball, 24-in box Scale: 4 rounds for time of:
