1.12.2018

Friday

Gymnastic Skills and Drills:

Hip Extension

3x20 Add wt

GHD Situp  

3x20  For Speed

DU Flight Simulater.

6min Cap

5-10-15-20-25-30-35-40-45-50-45 etc...5

BB CYCLING:

Snatch

5x3

Drop Every Time

rest 1:30

Heavier than lw

Strength:

30' Front Lunge

165/120

8 min EMOM

WOD:

Three rounds for time:

15 Deadlift (225/155)

500 meter Row