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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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At home wod Mobility- Calf bone saw PNF hamstrings Warm up- 8-10-12 Lunges Kb swings Pushups Wod- 50 jumping jacks 21-15-9 Squats Pushups Sit-ups 50 jumping jacks

Friday January 15

At gym wod 7-9 am 5 rounds 10 kB deadlifts 8 kB swings squats 4 stay low Cossacks

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