120731

Tuesday

Run Club 630PM: Meet at Jefferson Playground. Bring a watch.

Warm Up:
400m Run
15 wall squats

Mobility:

Strength: Back Squat
BEG: 3x5 with 5lbs more than last week. ADV: Using 90% + 10lb of 1rm, 65%x5, 75%x5, 85%x5+ 

WOD:
Row 500m
50 Box Jump 24/20"
50 Pushups
50 Sit ups
50 American kb swings 1.5/1 pood
50 supermans

Extra Credit Core Work:
Not for Time
20 Turkish Get ups 1.5/1 pood

Strong flat back