11-1-12

mobility: warm-up: 3x 200m run 10 kips 10 squat therapy skill: kipping pull-ups oh squat wod: 1000m row 5x 10 pull-ups 7 oh squats 800m run

10-25-12

Mobility: Warm-up: 5x 6 Hollow Body Sit-ups 8 SB Shoulder 6 Straight Leg Raises 8 Ring Rows Skill: Kipping Toes 2 Bar Pull-ups WOD: 5x 8 SBGU 10 Pull-ups 10 Renegade Rows 8 Toes 2 Bar