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Saturday September 7


Foo - scaled 95/135-lb. bench presses, 13 reps Then, complete as many rounds as possible in 20 minutes of: 5chest-to-bar pull-ups 55 double-unders 95/135-lb. squat clean thrusters, 2 reps 28 sit-ups 


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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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