TUESDAY 200211
6 Coach Gaela , 9, 10, 11 Coach Brandon
430, 530 & 630 Coach Katie

Warm-Up
10 Kip Swings
10 Plank Toe Touches https://www.youtube.com/watch?v=AyiOVX9ZDJY
10 Curtsy Squats
400m Run
10 Jumping Pull-Ups
10 Lunges w/T stretch
10 Kang Squats (Empty Bar or lighter) https://www.youtube.com/watch?v=C6kQRA3pEws

“High Mileage”
**Primer**
2 Back Squats (workout weight)
200m Run
5 Pull-Ups
200m Run

For time:
30 Back Squats (bodyweight)
1 mile Run
30 Pull-Ups
1 mile Run

Time Cap: 25 minutes

L1: 90% Of Bodyweight
L2: 70% Of Bodyweight

**Pull-Up Scales:**
L1: 15 Pull-Ups
L2: 30 Kip Swings

**Mile**
L1: 1200m Runs (to the light)
L2: 800m Runs

Warm-Up
800m Run/1000m row
Then
3 Rounds
10 Med-Ball Cleans
10 Ball Slams
and then
3 Rounds
5/5 Single Arm DB Strict Press + 50′ OH Walk
5/5 Single Leg Box Jumps (as high as possible)

Movement Prep: Barbell
3 Rounds
2 Deadlifts 
2 Hang High-Pull
2 Hang Muscle Clean
2 Hang Power Clean
2 Front Squats
2 Hang Squat Clean

Build weight each round

Juice Clean-se
**Primer** –>this will be the test to see if you have a good weight for the wod
2 Rounds
2 Hang Squat Cleans (workout weight)
5 Wall Ball

EMOM 10
5 Hang Squat Cleans (135/95)
Max rep WBs in remaining time (20/14)

*Score is total Wall Balls*


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