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Friday May 10


Abbate - scaled For time: Run 1/2 mile 65/95-lb. clean and jerks, 21 reps Run 400 meters 65/95-lb. clean and jerks, 21 reps Run 1/2 mile 

Scale: distance, weight


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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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