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Thursday June 20


Row 500 meters 20 dips 45/65-lb. sumo deadlift high-pulls, 20 reps 20 handstand push-ups 45/65-lb. power snatches, 20 reps 20 burpees 20 pull-ups 45/65-lb. thrusters, 20 reps 

Scale: weight, movement 


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Saturday November 28

At gym wod 8-9 am 6 minutes of: 10 lunges 10 sit-ups Rest 1 minute 6 minutes of: 10 squats 10 dips Rest 1 minute 6 minutes of: 10 hollow holds 10 flutter kicks

Friday November 27

At gym wod Please remember to try and space out your arrival/workout times to reduce number of people in the gym at any given point. Wod- 6 rounds Speed walk 200 m 10 rounds of: Kb Russian swing Kb po

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