Tuesday, 4 June 2013

WARM UP (15 minutes or less; select movement appropriate to skill level)
• 5 sets:
2) Ring Push Ups x 5
3) Tripod / Frog Stand x 10 seconds
• 3 sets:
4) Overhead Squats x 10, Men’s / Women’s bar, PVC
5) Kettlebell Deadlifts x 10 reps, 24/16 kg

BEGINNER GYMNMASTICS
False Grip Strict Ring Rows:
 3 x Max Effort with perfect form

INTERMEDIATE GYMMNASTICS
False Grip Ring Pull Ups:
 3 x Max Effort with perfect form
 (kipping is allowed)

CONDITIONING
5 rounds for time:
12 Push Press, 105/70#
200m
 Run
8 Power Snatch, 105/70#

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