Thursday July 20

For time: 15 burpee box-overs, 20/24" box 135/185 pound Deadlift, 15 reps 65/95 pound Overhead squat, 15 reps 15 Ring Rows - waist under rings 

15 ring dips

Scale: step/over, weight, 2:1 regular ring Rows


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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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