10-24-12

mobility: warm-up: 3x 1 min Jump Rope 10 Squat Therapy 1 min Rower 15 MB Pullovers WOD: 3x 15 Thrusters 30 Double Unders (60 Singles) WOD: 3x 500m Row 12 Box Jumps 350m Row 12 Box Jumps 200m Row 12 Box Jumps

8-24-12

Mobility: Warm-up: 250m row 6 cartwheels 10 Step-ups Endurance: 1x800m row WOD: “…a lot” 4x 12 burpees 20 goblet squat

6-18-12

Mobility: Warm-up: 200m run 20 single arm kb swings 10 push-ups 10 Goblet Squats 10 Pull-ups 250m Row “Champaign & Cigar’s” WOD amrap 8mins 15 cals rower 14 KB Thrusters (7/) -rest 3 mins- 4x 25 Wallball Shots alley run (between 200-400m)

5-10-12

4x 200m Sprints then 3x 500m row 50 Double Unders