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Friday September 13


Bowen - scaled 3 rounds for time of: Run 400 meters 95/135-lb. deadlifts, 7 reps 7 burpee pull-ups 25/35-lb. single arm kettlebell thrusters, 14 reps (7 each arm) 14 box jumps, 16/20-inch box 


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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

Thursday November 26

At home wod Warm up- Start with egg nog, then get yourself a piece of pumpkin pie. Eat it. Mobility- Pants loose enough? Make sure that top button can be undone (discreetly of course) Wod- This is the

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