5.29.13.

mobility: warm-up: wod: 29 min time cap 50 wallball shots 3x 400m run 21 kb swings 12 pull-ups 50 wallball shots 50.40.30.20.10. Double Unders Sit-ups 50 wallball shots

5.2.13.

mobility: warm-up: A. 3x 8/12 ring dips 20 bulgarian split squats B. 2x 2 power clean 5 pushpress 10 back squat wod: 5x amrap 1 min each hand release push-ups feet on plate back squats Sit-ups(W) rest

4.20.13.

mobility: warm-up: 200m run 5 renegade man makers (push-up.row.squat clean thruster) 10 straight leg raises wod: 800m run 10x 5 pull-ups 10 push-ups 15 air squats 20 sit-ups 800m run

4.18.13

mobility: warm-up: 3x 200m row 3 broad jumps 10 pistols 15 mb pullovers wod: Tallie 30 cals buy in 4x 20 box jumps 20 wallball shots 20 sit-ups

4.2.13

mobility: warm-up: Hang Squat Clean Broad Jumps straight leg raise wod: AMRAP 15mins 9 db hang squat cleans 12 burpee box jumps 15 plate sit-ups Congratulations to Ms. Elizabeth for hitting a PR on her Box Jump today. Jumping up to the challenge of 20″.

3.25.13.

mobility: warm-up: 3x 8 ring push-ups split jumps 6 y+l wod: 25.20.15.10.5. renegade rows box jumps sit-ups

2.16.13.

mobility: warm-up: wod: Paleo Benchmark 2.0 1x 1000 rower 2x 50 overhead lunges (25/) 25 hand release push-up 50 sit-ups

2.13.13.

warm-up: 3x 5 shoot thrus 10 ring rows 20 bulgarian split squats wod 1: “8 minutes with Cindy” amrap 8mins 5 pull-ups 10 push-ups 15 squat jumps wod 2: amrap 8 mins 5 burpees 10 pistols 15 sit-ups

1.19.13.

mobility: warm-up: 3x 250m row 20 split jumps 10 ground to overhead 6 shoot thrus wod: “The New Benchmark” 1x 1000m row then 2x 50 overhead lunges (25/) 25 hand release push-ups 50 sit-ups

12.6.12

mobility: warm-up: Running Drills Agility Drills 4x 400m run Core: 4x 20 weighted sit-ups (keep weight on chest for full ROM) 30 Plate Rotations 30secs L-Sit