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Wednesday September 18


Complete as many rounds and reps as possible in 14 minutes of: 7 pull-ups 35 wall-ball shots 50 double-unders 

Scale: 2:1 rr, 25 wb, 2:1 singles


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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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