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Tuesday Run Club 630 PM: Sign up on Mindbody and meet at Jefferson Playground Warm up: 400m run 10 scap pull-ups Strength/Skill: Beg - 3 x 3 negative pull-ups (can use bands) Int - 3 x 5 negative pull-ups Adv - 3 x 5 weighted negative pull-ups After 3 sets of negatives, everyone does 5-10 kipping swing practice WOD: 18 min AMRAP 800m run buy-in 10 KB swings (24/20kg) 10 lunges 10 burpees 
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