130205

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