6.8.13.

8am Class mobility: warm-up: 250m row 15 plate sit-ups 25 m walking lunges 75m run wod: 3x 500m row 50 split jumps 25 db clean & press PARK WOD… meet at Tennis Courts off 26th and Tennyson mobility: warm-up: burpee broad jumps forward roll short run wod: 5x 20 push-ups 20 sandbag shoulders 20 sandbag […]

3.8.13.

mobility: warm-up: 100m run 12 sumodeadlift highpull 20 L-Sits, L-Holds wod: 3x 400m run 500m row (last done: 1.23.13.)

1.23.13.

mobility: warm-up: 100m run mb pullovers 200m run mb pullovers 300m run mb pullovers wod: 3x 500m row 400m run plank complex sit-ups hip bridges

10-9-12

Mobility: Warm-up: 2x 250 rower 20 push-ups 15 Jane Fonda Hip Complex 5-10 Strict pull-ups Endurance: 2x 500m row rest 2 mins amrap 10mins 30 KB Swings 24 OH Plate Lunges (12/) 9 Burpees 2 Plate