10-17-12

mobility: warm-up: 3x 150m row 30s knee tuck 10x Jane Fonda Hip Complex Endurance: 2x1000m row WOD: amrap 6 mins 8 toes 2 bar 10 mb sit-ups 12 mb rotations

10-9-12

Mobility: Warm-up: 2x 250 rower 20 push-ups 15 Jane Fonda Hip Complex 5-10 Strict pull-ups Endurance: 2x 500m row rest 2 mins amrap 10mins 30 KB Swings 24 OH Plate Lunges (12/) 9 Burpees 2 Plate

10-2-12

Mobility: Warm-up: 2x 10 Squat Therapy 10 Ring Rows 15 Jane Fonda Hip Complex Strength: 5.3.1.1.1.1.1. Front Squats WOD: 5x 7 Renegade Man Makers (Push-up,Row, Burpee,Clean, Push-press, Lunge) 50+m Sandbag Run