5.5.17 Happy Cinco De Mayo!!!

Gymnastic Skills and Drills:

1) 3x40 sec hold in support on rings

focus on palms facing out

https://youtu.be/8VFimOaxdeg

2) 3 x10 Paralette Jump Throughs

3)3x40sec Arch Rocks/ 40sec rest

 

BB CYCLING:

1) Snatch from blocks (above knee):

2rm- 1×2@95%, 1×2@90%

2) Snatch: 5×1@90% of #1

 

Strength:

1)Front Squat4x6 @ 70%

2)Reverse Hyper4x18 Heavy

 

Metcon:

Karen

For time:

150 Wallball shots, 20 pound ball

12min Cap