Saturday 10/1/11

Warm-Up
Running Mechanics drills
Hip Mobility

WOD:
4x4 Deadlift

then

15 Min AMRAP
200m Run
20 Air Squats
1 Rope climb

Gymnastics: L-sits

Tuesday 9/27/11

Warm-Up:
mixed tabata

WOD:
3 x Max Plank Hold
2 min rest between efforts

then

Teams of 2
12 min AMRAP
1 min of Supine Ring pulls
1 min of Wallballs

skill work:
ring holds