3.28.13.

mobility: warm-up: bulgarian split squats chin-ups rower strength: back squat 5×1 wod: AMRAP 10mins 3 c2b Pull Ups 12 Back Squats 290m row

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.)

10-30-12

mobility: warm-ups: 3x 10 push-ups 20 kb swings 15 goblet squats tetris drill Strength: Front Squat 3×3 WOD: 21-15-9 Back Squat Burpee Bar Hop

10-22-12

Mobility: Warm-up: PVC Complex 5x BB Progression 2 Deadlift + Shrug 2 Hang Power Clean 2 Hang Power Clean + Front Squat 2 “Squat” Clean 100m run Strength: “Squat” Clean 5×2 WOD: 3x 400m run 20 back squats

9-19-12

Mobility: Warm-up: 3x 10 Rengade Man Makers (push-up row, row, clean pushpress, lunge) 300m row WOD1: “Jean” 21-15-9 Back Squat Box Jumps