3.1.13.

mobility: warm-up: 3x 100m run 7x bear complex (power clean.front squat. pushpress. back squat. pushpress wod: 3x 400m run 20 back squats (last done 10.22.12.)

8-2-12

Mobility: Warm-up: Jump Rope Intervals Ring Rows Dips Skill: 7x 10 Double Unders 5 Muscle-ups WOD: 3x 400m run 21 Pushpress 9 Pull-ups