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Wednesday, May 16


"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 


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Wednesday July 31

Saturday July 31 At gym wod 8-9 am 8 min AMRAP 8 deadlifts 65/95 lbs 8 pushups

Friday July 30

At gym wod 7-9 am 14 min EMOM Odd: 10 thrusters 45/65 lbs Even: 20 kb swings 25/35 lbs

Thursday July 29

At home wod Mobility- PNF hamstrings Doorway shoulder stretch Painball - glutes, pecs Warm up-3x 2 inch worms 4 dips 6 squats 8- kB halos Wod- 21-15-9 Kb swings Hollow rocks Pushups