Tuesday, December 11th 2012

Strength

1) Overhead Squats - 3 x 1 rep
* work up to your starting back squat weight

2) 5-3-1 Back Squats - week 3


Gymnastics

1) Front Lever Hold - 5 x 15 seconds (tuck or full)

2) Planche Hold - 5 x 10 seconds (tuck or full)

3) Ring Support Hold - 6 x 15 seconds (rings turned out)


Met-Con

5 Rounds for time:
7 Deadlifts - 275/185 lbs
30 Air Squats
7 Handstand Push ups