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Monday January 28


Complete as many rounds as possible in 20 minutes of: 45/65/95-lb. thrusters, 5 reps 45/65/95-lb. hang power cleans, 7 reps 45/65/95-lb. sumo deadlift high-pulls, 10 reps 

Scale: pvc or 30 lbs


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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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