5.10.17

Gymnastic Skills and Drills

1) Accumulate 1:15  min in bridge on box

https://youtu.be/sT_cDwbTv4g

2)3x7 Ice Cream Makers

3)Accumulate 2:15 min in L-sit on

parralettes w/ 45# plate  under feet

Legs must remain locked out and

straight!

BB CYCLING:

1) Pause Clean (2 count at top of

knee): 2rm- 1×2@95%, 1×2@90%

2) Behind-the-neck Split Jerk from

blocks (drop each rep): 2rm-

1×2@95%, 1×2@90%

Strength:

Supinated Barbell Row

4x8 Heavy Across

Metcon:

"""Tommy V"""

For time:

115 pound Thruster, 21 reps

15 ft Rope Climb, 12 ascents

115 pound Thruster, 15 reps

15 ft Rope Climb, 9 ascents

115 pound Thruster, 9 reps

15 ft Rope Climb, 6 ascents