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Monday April 8


The Seven 7 rounds for time of: 7 handstand push-ups 65/95-lb. thrusters, 7 reps 7 knees-to-elbows 135/185-lb. deadlifts, 7 reps 7 burpees 7 kettlebell swings, 1 pood 7 pull-ups 

Scale: 5’s


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Thursday November 26

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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