12-16-14

Warm up: 5 min

1 lap jog => 10 push ups => 10 sit ups => 10 lunges => 10 sec HS hold => 2 cartwheels => 5 box jumps = 1 lap back pedal

Skill: warm up sets for bench press and back squats

WOD: 5 x 3 

Bench Press

Back Squat

Mobility: foam roll 

12-9-14

Warm up: 3x

2 laps => 10 lunges => 10 push ups => 2 cartwheels => 5 Broad jumps => 1 lap back pedal => 10 sit ups => 10 sec handstand hold

WOD: 3 x 5

Bench press, back squat, deadlift

Make sure to start with two warm up sets

***if time work on weaknesses (double unders, pull ups, HSPU's, flexibility, etc)***

Mobility: foam roll

12-3-14

Warm up: 3x

Skip one lap => 3 forward rolls => 4 broad jumps => 5 slow push ups => 6 slow squats => 7 Jumping Jacks => 3 times 8 seconds in bottom of squat

Skill: Back Squat, Deadlift, Bench Press

WOD: Part 1

          3 x 5 Back Squat, Deadlift, Bench Press

          Two warm up sets before the 3 x 5

          Part 2

          5 RFT

          Max Push Ups

          10 Hollow Rocks

Mobility: Foam Roll