Saturday, June 30

Three rounds for time of: 45/65 pound Overhead squat, 15 reps 15 L Pull-ups 45/65 pound Split-jerk, 15 reps 15 Knees to elbows 45/65 pound Hang clean, 15 reps 15 Back extensions, with 25 pounds Scale:10 reps, weight


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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

Thursday November 26

At home wod Warm up- Start with egg nog, then get yourself a piece of pumpkin pie. Eat it. Mobility- Pants loose enough? Make sure that top button can be undone (discreetly of course) Wod- This is the


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