10.18.17

Gymnastic Skills and Drills:

1a) 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 @ 75%

Perfect mechanics!

Strength:

1)DB Row3x15

 

WOD:

TFX Qualifier #1

12 MINUTE AMRAP

10 CALORIE ROW

25 SIT UPS

50 DUMBBELL THRUSTERS(50/35)