5.4.13.

mobility: warm-up: A. 3x 30 secs jump rope 2 arm kb swings 100m run B. movement prep wod: “Derby” 2x amrap 2 mins each 20 kb snatch 20 split jumps rest 1min 8 renegade rows 20 laterals hops rest 1 min 4 shuttle sprints 8 sandbag shoulder rest 1min

12.22.12

Mobility: Warm-up: 3x 20 pullovers 100m run 3x 8 Pull-ups 20 Lateral Hops 400m run 10 Toes 2 Bar

9-13-12

Mobility: Warm-up: 1x 500m Row 3x 50 Single Unders 5 Snatch Grip Deadlift 5 Hang Power Snatch 5 OH Squat Strength: Build up to a heavy 1 rep Deadlift WOD: 10.9.8.7.6.5.4.3.2.1 Deadlifts Over & Back Lateral Hops