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

2.23.13.

mobility: warm-up: coaches choice wods: 3x 200m run 21 wallball shots 2x 300m run 21 hand release push-ups 1x 400m run 21 ground 2 overhead

1.19.13.

mobility: warm-up: 3x 250m row 20 split jumps 10 ground to overhead 6 shoot thrus wod: “The New Benchmark” 1x 1000m row then 2x 50 overhead lunges (25/) 25 hand release push-ups 50 sit-ups

12.24.12

mobility: warm-up: 4x 3 pull-ups 5 squat therapy 12 mb pull-overs 150m row WOD: Today’s WOD involves the Rower Lunges Handrelease Push-ups and some core work.

12.3.12

Mobility: Warm-up: 5x 5 Squat Therapy 30sec. Agility Drills 4 Shoot Thrus WOD Prep: 5x 5 Front Squats build up bar 2 Split Jumps WOD: 10.9.8.7.6.5.4.3.2.1. Front Squats Split Jumps Hand Release Push-ups