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Thursday August 29


Complete as many rounds as possible in 15 minutes of: 20 sit-ups 10 Turkish get-ups with a 10/20-lb. dumbbell (5 each side) 20 sit-ups 30 single-arm overhead squats with a 10/20-lb. dumbbell

Scale: unweighted tgu, goblet squat or pvc


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Friday December 4

At gym wod 7-9 am Try and stagger your arrival times, bring your mask and both sides of your brain! 4 rounds of: 6 reps, alternating arms -kb swing -swing to clean & squat -deadlift -tactical rotation

Thursday December 3

At home wod Mobility- PNF hamstrings Couch Warm up- 6-8-10 Squats Pushups Wod- 10 minute AMRAP 2 burpees 5 hollow rocks 4 burpees 5 hollow rocks 6 burpees 5 hollow rocks 8 burpees Etc etc

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