Elizabeth

21-15-9 of Squat Cleans @ 135 / Dips (regular - subbed for ring dips - workout at the Y)

Row, Row, Row your boat

Row 5000 m for time

WOD - Garage Workout

21-18-15-12-9-6-3 of the following - Box jumps, clapping push ups, ring rows - for time

WOD - @ home

5 Rounds for time : Run around block / 20 Modified Burpees

WOD

Joe's fire fighter workout 5 rounds 10 DB thruster with 1 DB / 2 hands 60# 100 foot walk with 2 60# 10 DB squat to poke 60# 100 foot bear crawl Time

Joe's FireFighter workout

5 Rounds for time: 10 DB thrusters 100 foot walk with same DBs 10 DB squat into a poke overhead w/ one of DBs 100 foot bear crawl For Time

New Training blog until I get certified

see title