120110

Tuesday

Run Club 630pm at Jefferson Playground with Coach Brandon. Come learn better running form and learn to get faster! Bring a watch and Sign up on Mind Body!

Warm Up:

Row 250 (easy 100, sprint 150)
20 Banded Side steps
15 Banded Good Mornings
10 KB (waiters carry) Lunges, each arm
5 Wall Climbs
Run 200

Strength: Pullups
3 sets of 5 - 10 
Build on previous week set using bodyweight, added weight or Bands. Do mobility between sets.

WOD: (20 min limit)
10 Rounds
15 Deadlifts 135/95
15 Pushups
Tommy Hackenbruck 11:01, Taylor Richards-Lindsay 13:34.  


Intermediate: 8 rounds
Beginner: 5 Rounds, 10 DL, 10 PU