3.11.13.

mobility: warm-up: 3x 16 Sandbag Shoulders 10 band pull aparts 100m run Skill: Kipping wod: 7x 5 Deadlifts 100m SB Run 7 Pull-ups

9-26-12

mobility: Warm-up: 3x 30sec handstand hold 20 kb swings 7 shoot thrus 20 mb pullovers Strength: Deadlifts WOD: “Diane” 21-15-9 Deadlifts HSPU

7-30-12

mobility: warm-up: 3x Suicides mini leg blaster 15 kb swings Endurance: 100m sprints (when hand goes down start running) WOD: amrap 6mins 3 Deadlifts 7 KB Thrusters/arm