110830

Tuesday

Smoke is not too bad at the gym, but if you have asthma or have an inhaler, would not be a bad idea to bring it.

**UPDATE** 3pm: breeze has picked up, gym is pretty much clear of smoke

Warm Up:
10 Pass Thrus
With thumbs up and hands out to side, 15 Forward arm circles
(5 small, 5 medium, 5 large)
With thumbs up and hands out to side, 15 Backward arm circles
With thumbs down, 15 forward circles
With thumbs down, 15 Backward circles
Run 400m
2 lengths Crab Walk
2 lengths Bear Crawl

Strength: Dips
3 sets of 5-10 reps. Beginner: box dips, Int/Adv: Bar Dips
(Either kind can be weighted)
Rest 2-3min between sets, work on shoulder mobility between sets.

WOD: Run a 5k
Int/Beg 2 miles
Coach will determine your level. 
(Intermediate level isn't for people who don't want to run a 5k)
Injured people may row a 5k Adv./2k Int., Beg