Strength: 3×3 Front Squat​​


WOD: (Mainsite)
Tabata for Max Reps at each movement
A) C2B Pull-Up, Pull-Up, Ring Row
Rest 1 min
B) Seated Shoulder Press (floor, seated on box or bench) (75/55)
Rest 1 min
C) GHD Hip Ext, BB Good Morning (45/35), Banded Good Morning, Deadlift
(very light)
Rest 1 min
D) Jumping Back Squat (75/55), Jump Squat, Air Squat
*scale as needed


30 Calorie Row
30 DB Push Presses
60 Double Unders
Prowler Down & Back
20 Calorie Row
20 DB Push Presses
40 Double Unders
Prowler Down & Back
10 Calorie Row
10 DB Push Presses
20 Double Unders
Prowler Down & Back


Momma’s Quote of the Week:  “Choose to focus your time, energy and conversation around people who inspire you, support you and help you to grow you into your happiest, strongest, wisest self.”—Karen Salmansohn


How Not to Get Sick on a Plane? Choose Your Seat Wisely

How likely is it that you will catch the flu on a fully packed airplane during flu season?

According to a new study, not very likely.

But a lot depends on who else is sitting in your row, and the row in front and in back of you. It also depends on whether you use the airplane’s bathroom, what you touch and how carefully you wash your hands.

Read the full article here… How Not to Get Sick on a Plane?