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Wednesday September 25


Crain - scaled 1 round for time of:

21 push-ups 50-yard sprint 21 deadlifts, 135 lb. 50-yard sprint 21 box jumps, 24-inch box 50-yard sprint 21 clean and jerks, 95 lb. 50-yard sprint 21 burpees 50-yard sprint 34 wall-ball shots, 14/20-lb. ball

50yard sprint 21 pull-ups 50-yard sprint 


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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

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