WOD 11-12-15

Mobility WOD

WOD
20 min AMRAP
8 bench press
8 box jumps
8 landmines
1 DB heavy carry

* row machine rotations (20cal)

WOD 11-11-15

Strength
Back squat
6X8

WOD
Intervals
30 seconds-45 seconds-1 minute
1minute-45 seconds-30 seconds
Planks
Push-ups
Walls sits
Air squat

WOD 11-10-15

Mobility
3X15
Feet together squat
Bird dog
3X15
Updowns
Hip openers
3X15
Star crunch
Spiderman climbs

5 times
4 Bar Facing Burpees
3 DL 
2 Sprints
1 Turkish get-up

WOD 11-9-15

Strength
Bench
7-5-3

WOD
12-1
Evens-cleans
Odds- pistol squats

* 1 gator walk in between