12.14.12

mobility: warm-up: 3x 20 Step-ups (10/leg) 20 push-ups 20 Double Unders “Drew’s Choice” WOD 1: 5x 10 wall ball shots 10-15 cals on rower WOD 2: 5x 7 Pushpresses 50 Double Unders

12.4.12

Mobility: Warm-up: 3x 60 secs Jump Rope 5-10 Pull-ups WOD Prep: Power Clean + Pushpress 8.5.2. Strength: Power Clean + Pushpress 5×1 WOD: 3x 50 Double Unders (100 singles) 20 Pushpresses

8-27-12

Mobility: Warm-up: 3x 200m run reverse burpees/rolling pistols push-up (floor/parelletes/rings) pull-up (strict/tarzan/chin) Endurance: 5x 30:30 25m shuttle run WOD: 3x rest 90secs inbetween amrap 3 mins 10 air squats 7 Pushpress 4 burpees