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Monday October 1


Set rower for 3 intervals of 2 minutes of rowing and 2 minutes of "rest." During the first rest period, perform max reps of 30/45-lb. thruster; the second rest period, 30/45-lb. power snatch; the third rest period, 30/45-lb. squat cleans. Add all reps to calories for each row for score.  


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Sunday November 22

At home wod Mobility- Couch Kb reset Painball as/where needed Warm up- 12-10-8 Squats Pushups Jumping jacks Wod- 30-40-20 Lunges Dips Sit-ups

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