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Monday November 11


Tommy V - scaled For time: 65/95-lb. thrusters, 21 reps 10 rope up/downs,  65/95-lb. thrusters, 15 reps 10  rope up/downs 65/95-lb. thrusters 9 reps 10  rope up/downs 


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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

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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