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Wednesday March 6


10 1-minute rounds of: 185/225-lb. deadlifts, 3 reps Post to post shuttle sprint (5 yards, 10 yards, 15 yards) Max reps burpee Rest 2 minutes between rounds. number of burpees completed each round is score 

Shuttle sprint is using posts in gym. Start at sign in desk. Desk to 2nd post, desk to 3rd, desk to wall and back!


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Friday December 4

At gym wod 7-9 am Try and stagger your arrival times, bring your mask and both sides of your brain! 4 rounds of: 6 reps, alternating arms -kb swing -swing to clean & squat -deadlift -tactical rotation

Thursday December 3

At home wod Mobility- PNF hamstrings Couch Warm up- 6-8-10 Squats Pushups Wod- 10 minute AMRAP 2 burpees 5 hollow rocks 4 burpees 5 hollow rocks 6 burpees 5 hollow rocks 8 burpees Etc etc

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