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Tuesday Run Club 630PM at Jefferson Playground. Bring a watch and sign up on mindbody. Warm Up: Run 800 (sprint last 200m) 1 length centipede w/pushup arm circle cycle 5 min MOB Strength: Strict Ring or Bar Dips Sets of If you were unable to get all sets at 7 last week, stick with 7 reps. Rest 90 secs between sets WOD: (30 min cutoff) 4 rounds 30 double unders 24 air squats 12 pullups Rest 1:1 ratio Each set is all out effort. Do not do Games WOD if you don't have unassisted pistols and at least 10 unbroken unassisted pullups. Games athletes: 4 rounds Row 500 12 alternating pistols 24 pullups Rest 1:1 ratio Comments are closed.
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