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Monday July 24


Five rounds for time of: 35 Wallball shots, 14/20 pound ball Run 200 meters 

Scale: 3 rounds


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Tuesday May 11

At home wod Mobility- PNF hamstrings Kb reset Warm up- 3-6-9-12 Lunges Hollow holds Wod- 7 rounds 7 squats 7 burpees Scale: plank or elevate burpees Estimated time: 5-6 minutes

Monday May 10

At gym wod 7-9 am Complete 25-20-15-10-5 With a 20 minute time cap DB Thrusters Push-ups Deadlift Scale: weight, start at 20

Saturday May 7

At gym wod 8-9 am 21-15-9 Pushups Burpees Kb swings

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