6.6.13.

mobility: warm-up: A. 3x Suicide Runs Pull-up Variations B. Skill: Kipping Pull-ups wod: 4x 28 kb swing 7 pull-ups 100m run 28 weighted sit-ups

5.24.13.

mobility: warm-up: 1 min rope turns 20 mb pullovers 5/10 ring dips wod: For Time 6 box jumps 30 Renegade Rows 6 box jumps 30 DB Cleans & Jerks 6 box jumps 30 Sit-ups (W) 6 box jumps

11-30-12

mobility: warm-up: 2x 250m row 4 Turkish Get-ups WOD: 2x1000m row CORE: 2-4x 8 Sand Bag Get-Up 20 Weighted Sit-ups Plank Complex (30s/side)