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