5.22.13.

mobility: warm-up: 8 front squats 100m run 10 single leg hip bridge/side 5. front squats 100m run 10 single leg hip bridges/side 3. front squats 100m run 10 single leg hip bridges/side strength: Front Squat 5×1 wod: Amrap 10mins 7 front squats 4 25m shuttle sprints

5.7.13.

mobility: warm-up 8.5.2.2. Front Squats 2 High Jumps 5 strict knees to chest strength: front squat 5×1 wod: 10.9.8.7.6.5.4.3.2.1. goblet squat toes 2 bar hand release push-ups

4.23.13.

mobility: warm-up: strength: front squat 5×1 wod: 3x 15 front squats @ 135# 10 sbgu

3.20.13.

mobility: warm-up: A. 3x 8 wallball shots 12 straight leg rasies Jane Fonda Hip Complex B. Front Squat 8.5.2. strength: Front Squat 5×1 wod: 3x 15 Front Squat 30 KB Swings

2.19.12

mobility: warm-up: 3-5x 30secs Jump Rope 5x Squat Therapy 7 Straight Leg Raises strength: Front Squats 5×1 2 High Jumps wod: 6x 5 front squats 25 Double Unders