Tuesday
Run Club: 630 PM, Meet at Jefferson Playground and bring a watch! Sign up on Mindbody.
Warm up:
5 min double under flights
Mobility
Strength/Skill:
10 min EMOM
Even: 3-10 unbroken toes-to-bar
Odd: 3-5 unbroken ring/bar/box dips (add weight if needed)
WOD:
20 minute cutoff
Score is total time including rest.
3 rounds
40 double unders (2x1 singles)
20 pullups
REST 2 mins
3 rounds
40 double unders (2x1 singles)
20 KB American swings 32/24kg
INT: Scale 15 pullups
BEG: Scale 10 pullups
Scale KB for Mobility issues
Run Club: 630 PM, Meet at Jefferson Playground and bring a watch! Sign up on Mindbody.
Warm up:
5 min double under flights
Mobility
Strength/Skill:
10 min EMOM
Even: 3-10 unbroken toes-to-bar
Odd: 3-5 unbroken ring/bar/box dips (add weight if needed)
WOD:
20 minute cutoff
Score is total time including rest.
3 rounds
40 double unders (2x1 singles)
20 pullups
REST 2 mins
3 rounds
40 double unders (2x1 singles)
20 KB American swings 32/24kg
INT: Scale 15 pullups
BEG: Scale 10 pullups
Scale KB for Mobility issues
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