Wednesday 4-10-13

Warm Up EMOTM 10 Mins: 1-10 Ring Dips  SKILL Dead-lifts WOD 5 Rounds for time: Run 400m 7 Dead-lifts (315/275) After Bash Monkey Bar challenge ——————————————————– (Scaling options will be available from your coach in class) ——————————————————————————————————— Endurance:  Warm Up: Med Ball Warm Up Skill: Running WOD: 3 x (200m run + 400m run + 600m run) rest the time it takes to finish each interval; e.g. run 200m in 30 seconds, rest 30 then run 400m and so on – post time After Bash: Foot/ankle mobility ——————————————————————————————————— Travel WOD Run 400m 7 Single Leg Dead-lifts...