1.30.13.

mobility: Warm-up: 4x 5 Power Snatches 3 Overhead Squats 1 Squat Snatch 10 Lateral Hops over bar Strength: Squat Snatch 5×1 WOD: 5x 5 Power Snatch @ 65% 7 Box Jumps

1.18.13.

mobility: warm-up: 3x 10-20 jump rope 6 turkish get-ups specific warm-up: 3×3 Hang Power Snatch + Overhead Squat + “Squat” Snatch Strength: “squat” snatch 5×1 wod: 4x 30 double unders 15 power snatch @ 75#

12.13.12

Mobility: Warm-up: 3x 6 Ring Rows 5 Overhead Squat 100m Run Strength: Power Snatch 5×1 WOD: 30 power snatches 30 Renegade Rows 300m run

12-5-12

mobility: warm-up: 2x 200m run 25 mb pull-overs Build up to Working Weight. WOD 1: amrap 10mins 5 power snatches @ 135# 11 toes 2 bar WOD 2: amrap 10mins 10 sandbag shoulders 100m sandbag run

11-28-12

mobility: warm-up: A:3x 10 walkout push-ups 10 overhead squat B: 3x 3 Power Snatches 3 Broad Jumps or Squat Drops Strength: Power Snatch 5×1 WOD: Amrap 10mins 9 power snatches 12 push-ups

11-15-12

mobility: warm-up Part 1: 3x 15 Push-ups Agility Drills Part 2: 3-5x 3x Power Snatch 3x Broad Jumps Strength: 5×1 Hang Power Snatch WOD: 3x 15 Power Snatch 9 Burpees *Last Done 9-6-12*

10-12-12

mobility: warm-up: 3x 5 Hang Power Snatch + OH Squat 3 Broad Jumps HFS + Pigeon Endurance: Shuttle Sprints WOD 1: 21.15.9. Power Snatch 100m Sprint

10-3-12

mobility: Warm-up: 3x snatch oh squat mb pull-overs Skill: Kipping Pull-ups WOD: “Josh 2.8” Buy In: 28 box jumps 4x 7 Power Snatch 7 Pull-ups Cash Out:28 burpees Well Josh’s Birthday isn’t till tomorrow but since we couldn’t get him in here tomorrow, We celebrated today! Happy Birthday Josh.