6.4.13.

mobility: warm-up: A. 200m run 4x 10 kipping (progression) 15 mb pullovers 200m run B. kb complex wod: 5x 20 kettlebell snatch 9 toes 2 bar 6x 25m shuttle run

WOD Video

A little video from late August. Take a few minutes to watch yourself and your teammates Push Your Limits

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