121211

12/10/2012

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Tuesday

Midcity Noon Class will be cancelled this week due to roof demolition.  Hopefully the last week!

Run Club: 630 pm Jefferson Playground: Sign up on Mindbody and Bring a watch!

Warm up:
5 min double under flights

Mobility

Strength/Skill:
Pull-ups
ADV: 3 x max unbroken chest-to-bar
INT/BEG: 3 x 10 kipping, 3 x 3 negatives + 1 max kipping
Work on your weakness (kipping, strict, etc.)

WOD:
3 Rounds
10 burpees as fast as possible
Row 90 seconds
Rest/walk for 150 seconds (2.5 min)



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