12-31-12

Warm up: 

• run 200 m 
• 5 push ups 
• 10 squats
• 3 x

Work out:

• bear crawl 40 yards 
• 25 v ups 
• bear crawl 40 y 
• 25 sit ups
• 4 rounds
  

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12-30-12

Warm up: 

• go to Mobilitywod.com

Work out:

• find a stretch you like and 
• practice it for 10 min.
  

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12-29-12

Warm up: 

• run 200 m 
• 3 long jumps
• 30 sec sampson stretch each leg
• 3 x

Work out:

• 3 rounds for time 
• 10 standing long jumps
• 20 v-up 
• 30 sit ups
  

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12-28-12

Warm up: 

• run 200 m 
• 30 sec sampson stretch each leg.
• 3 forword roll 
• 5 burpees 
• 3x

Work out:

• 4 rounds 
• 5 foreword rolls burpees
• 10 jump squats
  

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12-27-12

Warm up: 

• 25 jumping jacks 
• 30 sec sampson stretch each leg 
• 3 lunges each leg 
• 3 x

Work out:

• run 200 m 
• 20 walking lunges 
• run 400 m
• 20 walking lunges 
• run 600m 
• 10 walking lunges 
• run 800m 10 walking lunges 
• 10 walking lunges
  

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12-26-12

Warm up: 

• 200 m run 
• 5 clapping push ups 
• 5 bench dips 
• 3x

Work out:

• 2 rounds 
• 15 bench dips 
• 20 sit ups 
• 15 clapping push ups 
• 20 v-ups 

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12-25-12

Warm up: 

• run 200 m 
• 5 burpees 
• 5 push ups 
• 5 squats 
• 3x

Work out:

• run 200 m 
• 20 burpees 
• run 400 m
• 20 push ups 
• run 600 m 
• 20 squats 
• run 800 m 
• 20 v ups
  

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