6.7.17

Gymnastic Skills and Drills:

1)15 Wall Shoulder Stretch

https://youtu.be/CYBWvxwu3-8?t=1m4s

Keep lower back on wall!

2)Accumulate 1:30 min in L-sit on

parralettes w/ 45# and 25# plate

under feet

Legs must remain locked out and

straight!

 

BB CYCLING:

1) Clean from blocks

(just above knee): 2rm – 2×2@90%

2) BTN Jerk from blocks

(drop every rep): 2rm – 2×2 @90%

 

Strength:

Barbell Row

4x8 Heavy Across

 

Metcon:

"RJ"

Five rounds for time of:

Run 800 meters

15 ft Rope Climb, 5 ascents

50 Push-ups