22FEB: Running and Gymnastics

Warmup:

Bottom up KB walk  http://www.youtube.com/watch?v=Q3U5rDBUHn8 (we aren't doing the Press)

50m Left Arm

50m Right Arm

Mark 50m outside left arm there, right arm back. 

SWOD:

5 TGU each arm

Light

5 TGU each arm
Moderate
5 TGU each arm
Heavy 

WOD:

3 Rounds

200m Run

15 Push -Ups

200m Run

10 Ring Dips

200m Run

5 Strict Pull-Ups

20 min Cap