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Thursday Nov 19th WOD


Strength: 1a) Deadlift 70x3 80x3 90xME 70xME

1b) DB Lateral step up 4x10 each leg 1c) Side lying Lateral rotation 4x12 each arm

Conditioner: 21-15-9 - Hang Clean (135/95) - Back squat


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Saturday Feb 24th WOD

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Friday Feb 23rd WOD

Conditioning: “OPEN 17.5” 10 Rounds for Time 9 Thrusters (95/65 lb) 35 Double-Unders or 70 Single Jump Ropes

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