Tuesday March 8, 2016

MetCon:

7 RFT

Rx: 

7 Power Snatch (95/55)

7 Push Press

7 Toe-to-Bar (scale: KTE, v-ups)

Beginner Scale:

7 Overhead KB Swing (45/25) 

7 Push Press (40% of max)

7 Weighted Sit-up 

Gymnastics Practice:

Advanced: 3 Rounds, Not timed:
3 Muscle-Ups
6 Pistols (1,1)
9 Strict HSPU

Intermediate: 3 Rounds, Not timed:
5 C2B, Strict if Possible
5 Dips, hardest variation
7 Single Leg Squats (1,1)
9 Kipping HSPU or Strict Press

Beginner: 3 Rounds, Not timed:
5 Pull-ups, Hardest variation
5 Assisted Dips or Box Dips
7 Single Leg Squats (1,1)
9 Strict Press or Wall Walks