Run Club
630pm at Jefferson Playground.
Come learn more efficient running by learning pose method!
Bring a watch and sign up on mindbody.

Warm Up:
Double Under Flight (5 minutes)
Build to largest set: Purposely stop between each interval
ADV: 5-10-15-20-25-30 etc.
BEG:1-2-3-4-5-6 etc...
15 Kettlebell swings
15 taters
8 figure eights, left and righ
8 KB snatch, left and right
Shoulder Mobility:
Arm Circles
w/2 1/2 plates
lateral, side and forward raises
external/internal rotations
direct traffic, no rep, around the worlds
scapula pullups

Skill: Pull-ups
3 sets of 5-10 reps of bodyweight, weighted or banded pullups
Try to build each week on previous set.

WOD:For time: (20 mins)
Box Jumps 24"/ 20"
Hand Release Push Ups

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