8.14.17

Gymnastic Skills and Drills:

1)2 X 2 min Couch Stretch (each leg)

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

parralettes w/ 2 - 45# plates

and 25# plate under feet

Legs must remain locked out and

straight!

 

BB CYCLING:

5X1 Snatch from blocks (just

above knee) – work to a heavy but

perfect single for the day

(preferably no misses), rest as

needed

 

Strength:

1)B Squat

2 Attempts @ 10RM

2)Reverse Hyper

3x20

 

Metcon:

Five rounds for time of:

Row 250 meters

135 pound Front squat, 10 reps

15 GHD Sit-ups

20 Box jumps, 24 inch box