10.20.17

Gymnastic Skills and Drills:

1a) 5 Legless Rope Climb

5 Rope Climb ( With Legs)

For Time

 

BB CYCLING:

Every 90 seconds, for 15 minutes:

Snatch x 1 rep

Build by feel. If the rep isn’t

technically perfect, do not add load.

 

Strength:

1)F Squat Every 1:30 for 12min

2 reps @ 80%

2)Reverse Hyper3x20

 

WOD:

21-15-9 reps of:

225 pound Deadlift

135 pound Overhead squat