120403

Tuesday
Run Club: 630pm at Jefferson Playground. Bring a watch and sign up on MindBody.
Warm Up:
Run 400
10 X Arm circle cycle: small, medium, large
forward/back

3 minutes DU flights

5 min MOB

Skill: Strict Pullups/Box, Bar or Ring Dips
Test: Do one max set of strict pullups. If you know you can do 10 strict with no band, do L- Pullups.
Rest 90 seconds
THEN:
3 sets
7 strict or L -pullups
7 dips
90 seconds to 2 mins rest

WOD:
AMRAP 12 minutes
15 Box Jumps 24"/20"
12 Double unders (36 singles)
9 KTE