Monday Dec 1st

Warm up Run 800 M 100 Sit ups WOD Helen 400 M run 21 KB Swings 12 Pull ups 3 rounds for time

Tuesday Nov 25th

Warm Up ANNIE Double Unders Sit ups50,40,30,20,10 Strength Back Squats 3,3,3,3,3 WOD 30 Wall Ball 30 Box Jumps 400 M run 3 rounds for...

Friday Nov 21st

Warm Up Dynamic Stretching Strength Dead Lifts warm up set with moderate weight 10 to 12 reps 7,7,7,7  work at 80% WOD 400 M run 20 Goblet Squats 53/35 4 Rounds for time