12.13.17

Gymnastic Skills and Drills:

1.Back Ext 4x12 Add Wt

2.GHD 4x12 Add wt

 

Strength:

1. Rope Sled Pull 200m

Sled Pull + Dball   200m Sled BW/ D-Ball 70/50

2. DB Bench 4x12

3. GH Raise 4x10

 

WOD:

Three round for time of:

50 Front squat (45/35)

20 Pull-ups

20 Dips