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

6-20-12

“Mop Bucket & Soapy Water” Mobility: Warm-up: 3-5x 100m run 10 hour glass 4 C2B Pull-ups 12 MB Pull-overs 3x 30 Push-ups 15 Over & Back Box Jumps 30 Overhead Squats 15 Toes 2 Bar