Friday 130705

James

James

The only way of finding the limits of the possible is by going beyond them into the impossible.
– Arthur C. Clarke

Warm-up/Mobility
Prepare for…

Strength-Skill
3 x Max attempt for time  L-Sit * Paralletes-Rings-12”Box

WOD:
Start 400m run

4 RFT
10 Shoulder to Overhead 95/63 85/55 75/45
30 ATG Squats
End with 500m Row

Team cool down PNF or Static stretch or light Row, bike, run 5-10min

CF Endurance
Ruck 30-55lb.  10 miles, stay at steady pace

WOD
36sec on-36sec off
KB Swing for 30 min
2 x 12 kg or 16 kg try to keep same # of reps

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