8.22.17

Gymnastics Skills and Drills: 

1) 2x30ft Arch to Hollow Roll

rolling every 5 sec holding postion

in transistion. Set timer to beep

every 5 seconds and roll every beep.

Change directions on second round

 

BB CYCLING:

1) 5X1 Clean from blocks (just

above knee) – work to a heavy but

perfect single for the day

(preferably no misses), rest as

needed

 

2) 5X1 Jerk from blocks – work to

a heavy but perfect single for the

day (preferably no misses), rest

as needed

 

Strength:

Weighted Back Ext3x15

 

Metcon:

"""Helton"""

Three rounds for time of:

Run 800 meters

30 DB squat cleans (35/25)

30 Burpees