11.20.2018

Tuesday

Skills and Drills:

4 rds

12 standing db inverted cross

hold l sit for 20 sec

BB CYCLING:

C&J Singles

60% 1x2+1, 70% 1x2+1, 80% 1x2+1, 85% 1x2+1, 90%1x1+1, 80% 1x2+1, 85% 1x2+1, 90% 1x1

Strength:

Banded Press (m-blue/ f-red)

4x3

WOD:

Seven rounds for time of:

11 Dumbbell hang squat clean (35/25)

10 Pull-ups

9 Power clean (135/95)

8 Handstand push-ups