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Friday July 12


7 rounds on the C2 rower of: Pull a sub-1:45/500-m pace for as long as possible Rest 3 minutes Scale pace as needed so that first interval can be maintained for approximately 1 minute. 

Scale: sub 2:00/500m


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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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