MONDAY 12-6-21

SWOD – BENCH PRESS – 3 X 5 WOD “FRAN” 21-15-9 THRUSTER 95/65 PULL UPS

FRIDAY 12-3-21

SWOD – PUSH PRESS – 3 X 7 WOD 5 ROUNDS 7 TOES 2 BAR 12 FRONT SQUATS 95/65 25 DOUBLE UNDERS

THURSDAY 12-2-21

SWOD – BACK SQUAT – 3 X 7 WOD 7 ROUNDS 7 HSPU 7 KBS 55/35 7 GOBLET SQUATS 55/35 100 M RUN

WEDNSDAY 12-1-21

SWOD – BENCH PRESS – 3 X 7 WOD 5 ROUNDS 7 POWER CLEANS 115/75 10 BOX JUMPS 24/20 200 M RUN

TUESDAY 11-30-21

SWOD – DEADLIFT – 3 X 7 WOD 12 MIN AMRAP 10 SDHP 75/55 10 WALLBALLS 20/14 100 M RUN

MONDAY 11-29-21

WOD 3 ROUNDS 20 PULL UPS 30 PUSH UPS 40 SIT UPS 50 AIR SQUATS

FRIDAY 11-26-21

CLOSED

THURSDAY 11-25-21

CLOSED HAPPY THANKS GIVING!

WEDNESDAY 11-24-21

SWOD – BENCH PRESS – 2 X 10 WOD 5 ROUNDS 200 M RUN 12 KBS 55/35 7 FRONT SQUATS 95/65

TUESDAY 11-23-21

SWOD – DEADLIFT – 2 X 10 WOD 5 ROUNDS 7 POWER CLEANS 115/75 7 BURPEES OVER THE BAR 7 HSPU