12.15.2017

When you see a workout or movement you do not want to do.  Attack it, it is most likely something you need to work on.

Friday

Gymnastic Skills and Drills:

30 Weighted Strict Ring Dip

 

BB CYCLING:

Power Clean + jerk

10x1 @ 80%+rest 1min

 

Strength:

Front Squat

2 F Squat Every 1:15 for 7 rds @ 85-90%

 

WOD:

Three rounds for time of:

6 Ring Muscle-ups

30 Wallball shots (20/14)

12 Handstand push-ups

15 Hang Power Clean (135/95)