5.21.13.

mobility: warm-up: 400m run 6 cartwheels 3 power clean + pushpress wod: 800m run 16.12.8.4. HSPU sandbag shoulders sandbag lunges 800m run

4.20.13.

mobility: warm-up: 200m run 5 renegade man makers (push-up.row.squat clean thruster) 10 straight leg raises wod: 800m run 10x 5 pull-ups 10 push-ups 15 air squats 20 sit-ups 800m run

4.8.13.

mobility: warm-up: rower bulgarian split squats pull-ups endurance: 2x500m row wod: 800m run 50 hr push-ups 40 box jumps 30 overhead lunges 20 pull-ups 10 cals on rower

11-1-12

mobility: warm-up: 3x 200m run 10 kips 10 squat therapy skill: kipping pull-ups oh squat wod: 1000m row 5x 10 pull-ups 7 oh squats 800m run