12.25.2018

Monday

Gymnastic Skills and Drills:

4 ME Sets  Ring MU

Rest 1min

BB CYCLING:

2 Full Snatch @ 70%-80%

rest 90 sec

8 Rounds   Climbing

Strength:

Back Squat 5x5  80% or higher

Reverse Hyper  3x15

WOD:

For time:

500 meter Row

Rest 3 minute

15 Deadlift (225/155)

21 Pull Ups

Rest 3 minute

15 Deadlift (225/155)

21 Pull Ups

Rest 3 minute

15 Deadlift (225/155)

21 Pull Ups

Rest 3 minute

500 meter Row