10-23-2013

Wednesday 10/23

Warm up

Run 200m

Dynamic ROM

DODGEBALL  5-7 min

Skill

Rope Climbs (More time)

Handstand Drills (Less time)

Strength

HBBS: 50% 1x5, 60% 1x5, 70% 2x3, 80% 2x3, 85% 4x2

WOD

20-15-10

KB Swing 70/44

400m run (after each set of KB swings)

 

30-20-10

KB Swings 53/35

200m Run (after each set of KB swings)

Mobility

Walk 200m

Hip Mobility

PVC Pass through

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