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

8-13-12

mobility: Foam Roll Couch Stretch Warm-up: PVC Complex Barbell Clean Progression Strength: Build up to Heavy 1rep Power Clean WOD: 10x 3 Curtis P’s 4 C2B Pull-ups