5.29.13.

mobility: warm-up: wod: 29 min time cap 50 wallball shots 3x 400m run 21 kb swings 12 pull-ups 50 wallball shots 50.40.30.20.10. Double Unders Sit-ups 50 wallball shots

4.30.13.

mobility: warm-up: 3x 200m run 5 strict pull-ups + 5 kipping pull-ups 2x kb complex around the worlds.2 arm swing.goblet squats.single arm swing.thrusters 12 straight leg raises wod: Helen 400m run 21 kb swings 12 pull-ups

9-20-12

Mobility: warm-up: 2x 200m run kb complex Skill: Muscle-Ups wod: Helen 3x 400m run 21 kb swings 12 pull-ups