Tuesday July 13th

Warm up:

row 1 min, jog 1 min, jump rope 1 min x3

Mobility ( basically CA WU without the run)

Skill: Sprint runs from plank position

50mx4

rest 2 min. b/t sets walking back to start

do these on the side walk across the street ( on the SPARC side of the street).  there is a little walk way coming off the side walk near the corner of morgan and hawthorne, hands go on the side nearest hawthorne.

WOD:

21-18-15-12-9-6-3

front squats (about 35-50% of 1 rm)

dips/pull ups alternate each set ( 21 dips, 18 pu, 15 dips, 12 pu, 9 dips, 6 pu, 3 dips)