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Friday July 30

At gym wod

7-9 am


14 min EMOM

Odd: 10 thrusters 45/65 lbs

Even: 20 kb swings 25/35 lbs

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Saturday September 25

At gym wod 8-9 am AMRAP 20: 15/10 Calorie Row 10 Ring Dips 10 DB Turkish Get-ups (35/20#) Scaled: AMRAP 20: 10/6 Calorie Row 15 Leg-Assisted Ring Dips 10 DB Turkish Get-ups (10/5#)

Thursday September 23

At home wod Mobility- Couch Calf bone saw Shoulder doorway stretch Warm up-2x A dozen squats 1/2 dozen kb swings Bakers dozen stair steps Wod- Tabata round of Alternating jumping jacks & high knees Th