1.17.13

mobility: warm-up: 3x 12 Kips 10/20 double unders 14 bulgarian split squats wod 1: 3x 35 air squats 15 toes 2 bar wod 2: 3x 12 db pushpress 20 db step-ups

12.8.12

Mobility: Warm-up: 2x row 100m then do 3 hard pulls 10 walkout push-ups 20 lunges (total) WOD: 3x Partner 1: Rower for cals Partner 2: 1x 3 Wall Climb 11 KB SDLHP 16 Step-ups

9-21-12

Mobility: Warm-up: 3x 10 sandbag shouldering 10 sandbag lunge 5 shoot thrus 20 seated plate rotations Friday Challenge: As Many Unbroken Reps As Possible Wallball (M:14-20 W:8-12) WOD: “Doogie” amrap 930mins 5 Sandbag Get-ups 7 Step-ups/leg then 5x 12 hand release Push-ups 12 Front Squats@ 75#