7/5/16

Warm-up

800m Run

2 rounds:

Shoulder Circuit
10 Passthroughs
5 Burpees
10 Pull-ups (5 Strict/5 Kipping)
10 KB Swings

Mobility

Elbow to Instep (2min each side)

WOD

200m Run
10 Burpees
20 Pull-ups
30 OH Walking Lunges (45#)
40 KB Swings (53#)
800m Run
40 KB Swings (53#)
30 OH Walking Lunges (45#)
20 Pull-ups
10 Burpees
200m Run

Time: 17:42

The KB Swings and OH Walking Lunges were the toughest part. For the first set, I broke them up 15/15/10 for KB and 15/15 for lunges with 10 seconds rest in between sets. For the second set, I did 10’s for both with 10s rest. Pull-ups were unbroken for the first round and 10/5/5 for the second. I even managed to butterfly the first set.

Published by

Jeremey DuVall

Jeremey is a Happiness Engineer and Team Lead at Automattic, makers of WordPress.com and more. He also co-founded a nonprofit called Drink for Pink that supports local breast cancer research in Colorado. He writes and speaks about leadership, learning, and self-improvement.

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