130507

Tuesday

Run Club: Meet at 530pm (NOT 630pm!), Uptown. Bring a watch!


Warm up:
2 rounds
1 min jump rope
10 OHS (pvc/empty bar)
5-8 Strict Pull-ups/Ring Rows

Mobility

Strength/Skill:
Hang Power Snatch 3-3-3-3 @ 65% of 1RM
(keep all sets the same weight bar does not touch the ground)

WOD:
3 rounds for time
15 Russian swings 32/24kg
15 burpees
200m run

Int. 24/16kg
Beg. 20/12kg
(15:00 time cap)