July 17, 2017
Gymnastics
A. Weighted Pull up
3-5 sets x 5 reps
*Progressive load if possible. Rest as needed.
B. Static Ring Hold
3-5 sets x :15 Ring Hold (top and bottom position)
*Rest as needed.
Strength:
Strict Shoulder Press
3-3-3-3
Metcon:
15 minute AMRAP
15 Shoulder to Overhead (inc. weight)
1 Legless Rope Climb (15′)
M: (95-115-135-155-185…)
W: (65-75-95-105-125…)