8.11.17

Gymnastic Skills and Drills:

1) 3x15 Parralette Jump Throughs

2)50 Ring Push Ups

3) 1 Legless L Sit Rope Climb

 

BB CYCLING:

1) Power Clean: 5X2@80%

2) Power Jerk from blocks: 5X2@80%

 

Strength:

1)F Squat

Every 1:30 for 12min

2 reps @ 75%

2)Reverse Hyper

3x20

 

Metcon:

With a 45 pound barbell, 21-15- and 9 reps for time of:

Turkish Get-ups, alternating arms

Sots press

no rest

Run 1 mile

For Time