121023

Tuesday

Run Club: Meet at Jefferson Playground 630PM and Bring a Watch. Check run club tab for Pace Calculator.

Warm up:
200m Run
10 Jump squats
10 Pull-ups
10 Push-ups
200m Run

Mobility

Strength/Skill:
Deadlift (deload week)
Using 90% of 1RM + 10lbs
3 x 5 @ 50% 

WOD:
3 Rounds with 1 min rest between each:
90 second AMRAP
3 Front Squats 185/125lb (about 70 percent of 1 RM)
10 Burpees


(bar starts on the ground)

If you are in the WLC, your weekly challenge is running.  For a cool down, go for a 10 minute run!