Saturday, 7 December 2013

WARM UP
• 10 minutes - Coach's choice of dynamic warm up.

BEGINNER / INTERMEDIATE GYMNASTICS
15 minutes to work on the Pistol.  Work on a skill level higher than your normal comfort level.

CONDITIONING
Teams of 3 (one works, two rest) perform 3 rounds for time:
50 Power Cleans, 135/95#
1500m Row (must switch every 250m; each athlete must row 500m total)