4.8.13.

mobility: warm-up: rower bulgarian split squats pull-ups endurance: 2x500m row wod: 800m run 50 hr push-ups 40 box jumps 30 overhead lunges 20 pull-ups 10 cals on rower

3.19.13.

mobility: warm-up: 3x 50 rope turns 10 ring rows 20 bulgarian split squats *New Style Double WOD* wod: 3x amrap 3 mins 15 burpees 9 pull-ups REST 60 secs amrap 3 mins 21 double unders 12 Overhead Lunges

1.19.13.

mobility: warm-up: 3x 250m row 20 split jumps 10 ground to overhead 6 shoot thrus wod: “The New Benchmark” 1x 1000m row then 2x 50 overhead lunges (25/) 25 hand release push-ups 50 sit-ups

12.29.12

Mobility Warm-up: 4x 4 Lateral Hops 20 MB Pullovers 3 Strict Pull-ups WOD: Amrap 12 50 Double Unders or 150 singles 15 Pull-ups 20 OH Lunges (10/leg)