8.16.17

Gymnastic Skills and Drills:

1)10 Forward Shoulder Rolls

2) Backward Shoulder Rolls

3)2x10 Arch to Hollow on bar

4)Complete 4 sets without dropping:

3 Kipping pull Ups

2 Kipping C2B

1 Bar Muscle Up

BB CYCLING:

1)3X5 Split Jerk (no drops) –

three sets to work to a 5rm , rest 2:00

2)ME UB set @ 80% of the 5rm

established in the first three sets.

Strength:

DB Row

3x12

Metcon:

"""Linda"""

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Deadlift: 1 1/2 body weight

Bench press: body weight

Clean: 3/4 body weight