FRIDAY 10-2-15

Warm-up

  • Kettlebell Warm-up

10 reps each hand of the following:
Russian Swing
Clean & Press
Snatch
Sots Press
Windmill
Turkish Get-up

Gymnastics

  • Form: (CC) Pushup: 1. Wall Pushup

Beginner 1x10
Intermediate 2x25
Advance 3x50

  • C / I: Ring Dips

Metcon

  • 20 Pull Drill (5 Rounds for distance)

exactly 20 Pulls on the rower with a 60s clock