4.7.17

Gynastic Skills and Drills:

1) 90ft Plank Walk

2) 3x30 sec hold in support on rings

focus on palms facing out

https://youtu.be/8VFimOaxdeg

 

BB CYCLING:

1) 5X3 T&G Power Clean & Push

Jerk: work to a 3RM – rest 90 sec.

 

Strength:

1a)Front SquatEst 1RM or  5x5@60% of 1rm

2)Reverse Hyper4x10

Heavier than Monday

 

Metcon:

For time:

Row 1000 meters

150 Double-unders

50 Burpees