11/17/17: Friday

Gymnastics Skill Work

1 : Skin the cat

2 : Front Lever

3 : Back Lever

4 : Ice cream maker

Nasty Girls

3 rounds for time of:

• 50 Squats

• 7 Muscle-ups

• 135 lb Hang power cleans, 10 reps

11/15/17: Wednesday

10 MInute Alternating EMOM 1 : Alternating DB Push Press (50/35) 2 : 30 second ring plank each arm 10 MInute Alternating EMOM 1 : Alternating DB Row (50/35) 2 : 30 second ring row hold per arm For time 50 Russian KBS (70/55) 25 Ring Push-ups 400m Run 50 Russian KBS 25 Ring Push-ups…