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Tuesday

Weightlifting Skill Work
Thrusters (1-1-1-1-1)
This is Skill work for thrusters. Elbows, hand placement, breathing methods, pacing

Kipping Pull-up (1)
Practice the kipping Pull-up *Take this skill work seriously, both movements will help you out tremendously on Wednesday.

Metcon
3 Rounds For Time:
500M Row
800M Run *Mobility work for the remainder of class

Supplement:
Sprintervals 30
Four efforts of:
Run 400 meters @ 133% of best time.
Rest 1 minute

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