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Tuesday August 28


Three rounds for time of: 7 Strict handstand push-ups 10 Strict ring dips 14 Strict push-ups 30 Strict pull-ups 

Scale: 4/6/8/16, and/or a harder scale than usual 


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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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