4-30-13

Warmup

Arm circles - alternate forward and backward every 30sec for 2 minutes.

3x10 kipping swings

 

Skill

10 minutes muscle-up work 

4 minutes max muscle-ups

 

WOD

3x400m. Rest 2 minutes between efforts.

- rest 5 minutes -

Rx - Run 1.25 miles for time

Scaled 1 mile run

or

2k Row

 

*if it is raining the alternate WOD is coaches choice!

 

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