120103

Tuesday

Run Club 630pm at Jefferson Playground. Come learn more efficient running by learning pose method!
Bring a watch and sign up on mindbody.

Did you make a goal on the 2012 goal's post?  If not it is 20 penalty burpees!  It is going to keep increasing... After you write down a goal, think of a step you can take to get closer to reaching it.

Warm Up:
Double Under Flight (5 minutes)
Build to largest set: Purposely stop between each interval.
ADV: 5-10-15-20-25-30 etc. 
BEG:1-2-3-4-5-6 etc...
15 Kettlebell swings
15 taters
8 figure eights, left and right
8 KB snatch, left and right


Shoulder Mobility:
Arm Circles
w/2 1/2 plates
lateral, side and forward raises
external/internal rotations
direct traffic, no rep, around the worlds
scapula pullups


Skill: Pull-ups
3 sets of 5-10 reps of bodyweight, weighted or banded pullups
Try to build each week on previous set.

WOD:
For time: (20 mins)
21,18,15,12,9,6,3
Box Jumps 24"/ 20"
Hand Release Push Ups