September 21, 2014

Mon. 9/22/14

SP 8×3 – FSquat 5×5 – 3 Rounds 10 DB GTO-alt.- (45+/30+) 10 Ball […]
September 18, 2014

Fri. 9/19/14

15min stretch and mobilize – 10 Rounds 5 Chins 10 Dips 15 Air Squats […]
September 17, 2014

Th. 9/18/14

15min stretch & mobilize – 20min Rx Cap 30min Wod Cap I-Run/300/SS8/300/I-Run 20 SDHP […]
September 16, 2014

Wed. 9/17/14

BB Bench 8×3 – BB Row 5×5 – 21-15-9-6-3 KBS (32/24) WBS (24/20) Box […]
September 15, 2014

Tues 9/16/14

Row – Run – Stretch the tight spots – SP 8×3 – BI: 70th […]
September 14, 2014

Mon 9/14/14

Dedicate 15 min. to warm up, roll out, stretch and mobility – Front Squats […]
September 11, 2014

Fri. 9/12/14

September 10, 2014

Th. 9/11/14

Skills-about 10min: Adv. Rope Climb – practice technique Legless;J Hook;S Wrap – Novice work […]
September 9, 2014

Wed. 9/10/14

Pistols 5×5 per leg do not alt. – BB Bench 10×3 – 21-15-9-6-3 KB […]
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