5.15.13.

mobility: warm-up: 3x 10 Kipping toes to bar progression 6 Split Jumps 100m run wod 1: amrap 10mins 5 box jumps (30/24) 15 Toes 2 Bar wod 2: 2x 17 mega mans sandbag run

2.7.13.

mobility: warm-up: WOD: “Fight Gone Bad” Rower Pushpress Box Jump SumoDeadlift HighPull Wallball Shots Rest

12.20.12

Mobility: Warm-up: Skill: Muscle-Ups wod: 3x 5x ring pull-ups 2 power cleans & jerk (85-95%) 3. box jumps (30:24) rest 1-2mins 3x 5x ring pull-ups 2 power cleans & jerk (85-95%) 3. box jumps (30:24) rest 1-2mins 3x 5x ring pull-ups 2 power cleans & jerk (85-95%) 3. box jumps (30/24)

11-2-12

mobility: warm-up: clean progression 10 mb pullovers 3 broad jumps strength: power clean + push-press find heavy 1rep wod: 3x amrap 4mins 2 power clean+pushpress 4 box jumps 6 toes 2 bar rest 2 mins

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