Monday October 14

5 rounds for time of: 15 wall-ball shots, 14/20-lb. ball to 10-ft. target 45/65 lb. sumo deadlift high pulls, 15 reps 16/20-inch box jumps, 15 reps 45/65 lb. push presses, 15 reps Row 12 calories Rest 1 minute 

Scale:  weight, 9 cal, 4 rounds


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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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