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Monday September 10


Row 3 k

Or

Complete as many rounds as possible in 20 minutes of: 65/95 pound Bench press, 15 reps 15 L-Pull-ups 

Scale: weight, reg pull-ups or 2:1 ring rows, sit-ups


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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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