6.23.17

Gymnastic Skills and Drills:

1)PVC Shoulder Stretch

4x5 Add weight if needed

https://youtu.be/oo6QkhjY4qU

2)3x 10 Sec hold in support then

right into 5 Strict Ring Dips into

another 10 sec Hold

Complete 3 sets

 

BB CYCLING:

Snatch from blocks

(above knee): 2rm – 2×2@90%

 

Strength:

1)Front Squat6x4@80%

2)Reverse Hyper4x20 Heavy

Metcon:

For time:

Walking lunge 100 ft.

21 Pull-ups

21 Sit-ups

Walking lunge 100 ft.

18 Pull-ups

18 Sit-ups

Walking lunge 100 ft.

15 Pull-ups

15 Sit-ups

Walking lunge 100 ft.

12 Pull-ups

12 Sit-ups

Walking lunge 100 ft.

9 Pull-ups

9 Sit-ups

Walking Lunge 100 ft.

6 Pull-ups

6 Sit-ups