5.21.13.

mobility: warm-up: 400m run 6 cartwheels 3 power clean + pushpress wod: 800m run 16.12.8.4. HSPU sandbag shoulders sandbag lunges 800m run

5.4.13.

mobility: warm-up: A. 3x 30 secs jump rope 2 arm kb swings 100m run B. movement prep wod: “Derby” 2x amrap 2 mins each 20 kb snatch 20 split jumps rest 1min 8 renegade rows 20 laterals hops rest 1 min 4 shuttle sprints 8 sandbag shoulder rest 1min

1.12.13

mobility: warm-up: 3x 10 kips 10 over and back lateral hops 20 mb pullovers WOD: Saturday Partner Wod 150 wallball shots 100 pull-ups 50 burpee box jumps 50 double unders 100 push-ups 150 sandbag shoulder