2.27.13.

mobility: warm-up: 3x 4/8 pull-ups 20 lateral hops 5 squat cleans + pushpress skill: muscle-ups wod: 5x 10 power cleans 20 squat jumps 10 hand release push-ups

12.17.12

Mobility: Warm-up: 3x 200m run 3 Pull-ups 5 Push-ups 7 squat therapy WOD: “8 days of Chanukah” 400m run 8x 12 squats jumps 8 pushpresses (DB) 400m run