4.17.17

Gymnastic Skills and Drills

1)3 x 1 min box shoulder stretch

https://youtu.be/lTtudkb81FU

2)3 x 40 sec Hold Nose & Toes to wall

3)Tabata Hollow Rocks

 

BB CYCLING

1) 7X1 Snatch from blocks

(just above knee) – work to a max

for the day, rest 90 sec.

 

Strength:

1)Back Squat

5x4@70%

2)Reverse Hyper 4x14

Heavy

 

Metcon:

For time:

50 Wall ball shots, 20/14

10 Bar Muscle-ups

40 Wall ball shots, 20/14

8 Bar Muscle-ups

30 Wall ball shots, 20/14

6 Bar Muscle-ups

20 Wall ball shots, 20/14

4 Bar Muscle-ups

10 Wall ball shots, 20/14

2 Bar Muscle-ups