111206

Tuesday
Run club, 630pm at Jefferson Playground. Bring a watch! Please sign up on Mindbody.

Warm Up:
Double Under Flights - 5 minutes timed
5, 10, 15, 20, 25 etc (go as high as possible)
Only sets of 5 count. You must complete each set before moving on to the next one.

then: 5-7 mins
Beginner: 2 sets
Max Handstand hold or 3 handstand attempts
5 pushups or Ring Pushups
1 Frog Stand 10-20 sec
15 Box Jumps
Advanced: 2 sets
5 HSPU
1 Frog Stand  10-20 sec
15 Box Jumps

Strength: Thruster
5-5-5
Start at a weight you have done in a WOD (35, 65, 85, 95, etc)
Do sets of 5 increasing the weight until you lose speed. Then do 2 more sets at that weight.

WOD:
2 rounds
10 Broad Jumps
100 ft. Walking Lunges
21 KBS (24kg/16kg)
21 Burpees
21 Pull-ups