9-5-12

Mobility: Warm-up: 3x 30 secs Single Leg Dot Drill 30 secs Hop Scotch Dot Drill Mini Leg Blaster 10 squats 10 lunges (total) 10 split jumps (total) 10 squat jumps 30 secs L-Sit Endurance: 4x sprints WOD: 3x 400m run 15 Box Jumps 25 Weighted Sit-ups

8-22-12

Mobility: Skill: 4x 10 Kips 10 Alt. Rolling Pistols 20 sec Tuck WOD: amrap 20mins 10 cone sprints 10 sb get-ups 10 lateral box jumps up & over 10 Toes 2 bar

7-30-12

mobility: warm-up: 3x Suicides mini leg blaster 15 kb swings Endurance: 100m sprints (when hand goes down start running) WOD: amrap 6mins 3 Deadlifts 7 KB Thrusters/arm

7-19-12

Mobility: Warm-up: 2x 200m run 10 Hand Release Push-ups 20 mb pullover sit-ups Sprints: 4x 200m sprints WOD: AMRAP 15mins Suicide Run 8 Burpees 10 Toes 2 Bar

6-21-12

“P.S.& B.” Mobility: Warm-up: 400m run 3x Lunge Complex 200m run Endurance: 6x 100m sprints 5x 1 min on 1 min off SBGU Rower (for Meters)