Thursday, July 10, 2014

Jeff and Shannon hitting the run together!!

Arm/Leg Swings
250m Row
2 x 10 of:
Kipping Glides
Shoulder Dislocates
HR Push-up

MOD
Pull-up Practice
(Negatives, Kipping, Strict, Weighted, etc)

WOD
Conditioning
4 RFT of:
250m Run
7 Power Cleans 115/73#
7 Pull-ups (kipping, strict or weighted)
Rx+ = 400m, 155/103# and/or MU’s 5 for men and 3 for ladies

PMODMobility -work on foam rolling and stretching

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