12.7.12

Mobility: Warm-up: 8.5.2. Front Squat and 4 Wallball Shots Strength: Front Squat 5×1 WOD: 5x 20 KB Thrusters (Total) 20 KB Swings

10-2-12

Mobility: Warm-up: 2x 10 Squat Therapy 10 Ring Rows 15 Jane Fonda Hip Complex Strength: 5.3.1.1.1.1.1. Front Squats WOD: 5x 7 Renegade Man Makers (Push-up,Row, Burpee,Clean, Push-press, Lunge) 50+m Sandbag Run