120117

1/16/2012

Tuesday

630 PM Run Club w/ coach Brandon at Jefferson Playground. Bring a watch and sign up on MindBody.

If it's raining, meet at NOLA 504 (you can call Brandon to confirm at 5044272697

Warm Up:
400m Run
2 lengths Bear Crawl
10 dynamic leg swings (each leg) front/back, Right/Left
Arm Circle sets

THEN: 2 rounds
2 Turkish Get-ups, both arms
2 Wall Climbs

WOD:
10 Min: MAX DOUBLE UNDERS
1200 meter buy in.

Run 1200 meters. With the time left, get as many double unders or (1x3 singles) as possible with time remaining.

Rest 3 minutes.

Death by PullupsWith a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.

Use as many sets each minute as needed. Use bands if needed. Kipping is encouraged.

Alicia Gomes 20 minutes + 18 reps, Jared Monaco 19 minutes + 18 reps.

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