5.14.13.

mobility: warm-up: 5x 7 squat therapy 5-10 ring push-ups 60 secs rope turns wod: 25.20.15.10.5. front squats push-ups double unders

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

11-14-12

warm-up: 3x 30secs Wallball pass thrus/rnd the worlds/sotts press 3x 30secs (two groups one in rack, one on wall) handstand hold 8/5/2 Front Squats Strength: 5×2 Front Squat WOD: 21-15-9 Front Squats HSPU

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

10-11-12

mobility: warm-up: Coaches Choice WOD 1: 5x 15 Front Squats 8 Pull-ups WOD 2 : 5x 10 Rack Lunges 10 lateral box jumps

9-27-12

mobility: warm-up: 2x 100 m run squat therapy parallette plank w/ hip extension Strength: Find Heavy 1rep Front Squat WOD: 3x 400m run 21 goblet squats 42 flutter kicks

9-21-12

Mobility: Warm-up: 3x 10 sandbag shouldering 10 sandbag lunge 5 shoot thrus 20 seated plate rotations Friday Challenge: As Many Unbroken Reps As Possible Wallball (M:14-20 W:8-12) WOD: “Doogie” amrap 930mins 5 Sandbag Get-ups 7 Step-ups/leg then 5x 12 hand release Push-ups 12 Front Squats@ 75#

8-1-12

mobility: Warm-up: 4x 8 Squat Therapy 6 cartwheels 100m run Technique: WOD: amrap 9mins 11 wallball shots 7 Burpee Box Jumps rest 3mins amrap 12 mins 9 Front Squats @ 135# 50m Sprints