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Wednesday February 20


Max reps shoulder press, 65/95 lb. Max reps L-pull-up Max reps shoulder press, 55/85 lb. Max reps strict pull-up Max reps shoulder press, 45/75 lb. Max reps chest-to-bar pull-up Max reps shoulder press, 30/65 lb. Max reps pull-up Rest at least 2 minutes between exercises.  


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At home wod Warm up- Start with egg nog, then get yourself a piece of pumpkin pie. Eat it. Mobility- Pants loose enough? Make sure that top button can be undone (discreetly of course) Wod- This is the

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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