Friday 7/27/2017

Class Program  

A.  Skill Work

Pull-Up Progression   

- Strict

- Kipping 

- Buterfly  

B.  WOD (Gymnastics) 

21-15-9-15-21

Thrusters 45/35

Pull-ups  

AV Program  

C.  Strength 

Back Squat 

Heavy set of 3

D.   Barbell Conditioning 

AMRAP 9

1 Power Clean 185/125

7 Burpee Over Bar

2 Power Cleans

7 Burpee Over Bar  

3 Power Cleans........ 

E.   Metcon 

3 rounds

25 GHDSU

50' HSW

50' OH DB Lunge 70/55

F.   Accessory Work 

5x10 Good Morning

5x10 Single leg RDL

5x10 Single leg glute bridge