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Monday August 6


For time: Run 400 meters 65/95 pound Back squat, 35reps 65/95 pound Bench press, 35 reps Run 400 meters 65/95 pound Back squat, 20reps 65/95 pound Bench press, 20 reps Run 400 meters 65/95 pound Back squat, 12 reps 65/95 pound Bench press, 12 reps Run 400 meters 


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Tuesday November 24

At home wod Mobility- PNF hamstrings Banded rack Painball Warm up- 8 each, 2 rounds Squat Pushups Dips Wod- 10 minute AMRAP 1 kb Russian swing - 1 arm 1 kb clean to a front squat - 1 arm 1 kb deadlift

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