120508

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