4.12.13.

mobility: warm-up: A. 3x 100m run 5 Hang Power Snatch + Overhead Squat 5 Y + L B. Squat Technique wod: “Nancy” 5x 400m run 21 Overhead Squats @ 95/65#

3.15.13.

mobility: warm-up: 3x KB Complex Agility Drills WOD “Echo” amrap 18mins 18 wallball shots 18 box jumps 18 one arm OH Squats (9/arm) 1pood. In honor of SFC Nic Moses who was killed One year ago today. He served and trained with one of our athletes and friends and in his Honor we do this […]

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