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Tuesday December 18


Complete as many rounds as possible in 20 minutes of: Run 400 meters Then 3 rounds of: 5 pull-ups 10 push-ups 15 squats 

Scale: 200 m, movement


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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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