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Saturday May 25


On the C2 rower: Pull a sub-1:30/500-m pace for as long as possible Rest 3 minutes Pull a sub-1:40/500-m pace for as long as possible Rest 3 minutes Pull a sub-1:50/500-m pace for as long as possible Rest 3 minutes 

Pull a sub 2:00/500-m pace for as long as possible 


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Sunday September 27

At home wod Mobility- Pnf hamstrings Door way shoulder stretch Kb reset Warm up- Review last weeks perfect pvc snatches 5-10-15 Squats Stair steps Pushups Wod- 5 x 6 odd object cleans 15 jumping jacks

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Saturday September

At home wod Mobility- PNF hamstrings Kb reset Warm up- 6-8-10 Squats Pushups Hollow holds Wod- 10-9-8-7-6-5-4-3-2-1 Lunges Dips Jumping jacks

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