4.25.17

Gymnastic Skills and Drills

1)Acumulate 1:45 sec min hang from rig

2)3x 40 sec hold in Face Down

Chinese Plank

https://youtu.be/Byb0bniTtkM

3)Tabata Arch Rocks

 

BB CYCLING

7X1 Clean from blocks (just above

knee) & Jerk – work to a max for

the day, rest 90 sec.

 

Strength:

1a) Bench Press

6x3@75%

90 sec rest

1b)Good Morning

4x8 Heavy Across

90 sec rest

 

Metcon:

3 Rounds

1200m Stair Run

100m Sled March @ BW w/Dball Front Carry (100/70)

For Time