2.12.13.

warm-up: 3x 6 deadlifts 6 power cleans 6 front squats 6 pushjerks strength: 5×1 pushjerk amrap 6 mins 14 kb thrusters (7/side) 7 deadlifts

1.29.13

mobility: warm-up: 3x 10 ring rows (false grip) kb complex 20 mb pullovers wod: Perto’s Birthday Chipper 38 wallball shots 38 kb swings 38 burpees 38 pull-ups 38 kb thrusters floater: 38 cals on rower Outstanding work today everyone.

12.7.12

Mobility: Warm-up: 8.5.2. Front Squat and 4 Wallball Shots Strength: Front Squat 5×1 WOD: 5x 20 KB Thrusters (Total) 20 KB Swings