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Monday March 11


5 rounds for time of: 45/65/95-lb. overhead squats, 5 reps 8 toes-to-bars 20-lb. dumbbell hang squat clean, 10reps 12 double-unders 

Scale: pvc/30, t2p, pc, tuck jump or 3:1 singles


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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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