10.11.17

Gymnastic Skills and Drills:

1b) 4X8 Tempo Ring Dips

(3 counts down, 3 count pause at

bottom, 3 counts up, 3 count

pause at top) – if 8 reps at strict

tempo is too easy add weight,

rest 2:00

 

BB CYCLING:

Jerk Balance 3 x 3 reps

(Mark footing)

Immediately followed by…

Every 2 minutes, for 10 minutes (5 sets) of:

Split Jerk x 3 reps @ 65%

Perfect mechanics!

 

Strength:

1)DB Rows3x15

 

Metcon:

Two rounds for time of:

20 L-pull-ups

30 Toes to bar

40 Burpees

Run 800 meters