Sunday July 5


Doorway shoulder stretch

Pnf hamstrings

Kb reset

Warm up-

Pvc power snatch skill work

25 jumping jacks


Do a single art of max rep pushups. Rest 1 minute, then 60 air squats for time

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Saturday November 27

This benchmark couplet is meant to be light and fast. Reduce the load on the overhead squat so you can perform all the reps unbroken and still run fast. Intermediate Option: 5 rounds for time of: 400-

Friday November 26

at gym wod 6:30-9 am 1-rep-max clean, 4-minute time frame Rest 2 minutes, then, Max pull-ups in 4 minutes Rest 2 minutes, then, Complete as many repetitions as possible in 8 minutes of: 20