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Monday February 4


7 rounds for time of: 5 pull-ups 5 push-ups 3 rounds for time of: 10 GHD sit-ups 10 back extentions 1 rounds for time of: 25 wall-ball shots, 14/20-lb. ball 25 box jumps, 20/24-inch

Scale: 2:1 rr, elevated, 2:1 abmat, weight, height  Rest as needed between couplets 


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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

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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