Wednesday - 11/01/17

CLASS PROGRAM

A.) 30 min cap- 

1600m run

— 

21-15-9

DB OHS 55/35

pullup

— 

800m run

— 

12-9-6

Bar muscle up

DB OHS 55/35

— 

400m run

——————— 

B.) Gymnastics - pull-up skill day

-heavy set of 3 weighted pull-up  

-4 rounds - 10 sec arch hang + 20 sec dead hang + 10 second hollow hang

-3 rounds - ME ring top support L-Hold, 1 min rest, ME top of pull-up chin above bar hang, 1 min rest