In case you didn’t hear, Paula made it through surgery safe and sound! They removed the torn meniscus and said that the rest is good and healthy, so she should have a good and fast recovery! Can’t wait to see you Paula!!
SWOD- 1A) Snatch High Pull 5×5 rest :30 (Work up to a heavy weight) 1B) Pendlay Row 5×8-12 rest :45 (This is a super-set. Complete 5 hi-pulls, rest :30 seconds, complete 8-12 pendlay rows with same bar, rest :45) 2) DB reverse fly 5×8-12 WOD- Complete with a running clock to keep track of rest time, but this is NOT for time. *Row 500m @ 1:40/500m (male) – 2:00/500m (female) rest :45 *A) DB front raise 3×8-10 rest :30 *B) DB lateral raise 3×8-10 rest :30 *300 single unders or 60 double unders *A) Supine ring rows 3x max rep rest :45 *B) Single arm DB rows 3×8-12 rest :45 Midline- GHD sit ups 3×12