Saturday August 1
At home wod
Mobility-
Calf bone saw
Pnf hamstrings
Painball
Warm up-
15-12-9
Sit-ups
Stair steps
Pushups
Wod-
12 minute EMOM
35 jumping jacks
20 squats
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See Allat gym wod 6:30-9 am Elizabeth 21-15-9 reps for time: Power cleans Ring dips ♀ 95 lb ♂ 135 lb scale: 21-15-9 reps for time: Power cleans Jumping ring dips ♀ 35 lb ♂ 45 lb
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At gym wod 6:30-9 am For time: Row 500 meters 21 thrusters 12 jumping pull-ups Row 400 meters 15 thrusters 9 jumping pull-ups Row 300 meters 9 thrusters 6 jumping pull-ups
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At gym wod 6:30-9 am Scaling: Though twice the reps of Isabel, this workout should still be fairly quick. Reduce the loading and reps to complete it in under 10 minutes. For time: 45 snatches ♀ 95 lb.
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