Jan 14 2018

Fitness:

A1. Shoulder Press 3 x 7 @ 3010 A2. Strict Pullup 3 x 5-7 @ 31×3 A3. Walk Out to Pushup 3 x 5-3-1 @ 3010 +
Not for time but tough effort 600M Run 12 Burpees to 6” touch 400m run 12 Burpees to 6” touch 200m run 12 Burpee to 6″ touch + 3 sets (shoulder health) I’, Y’s, and T’s x 3-5 for each Double KB FR Bottoms Up Hold 10 Band Pull Aparts

Competition:

Gymnastics Movements of the Week 3 sets 5 Strict T2b 5 Strict Pullups + A. Snatch 2-2-2-2 x 3 rest 10 sec rest 2 min + 12 min AMRAP 14/10 Cal Row 10 Devil Presses 8 T2b + Shoulder/Quad Health Band Pull Aparts Half Kneeling KB Bottoms Up Press Foam Roll quads Half Kneeling Quad Stretch