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08DEC15

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[quote] WORKOUT OF THE DAY [/quote]

[intro] GYMNASTICS[/intro]

A1)
Band-Resisted Pull-Ups
– 5 x 5
– anchor on floor, loop behind neck
A2)
Chest Facing Wall Kipping HSPU
– 5 x 5
– 1-6″ deficit
B1)
Strict Muscle-Up + Kipping Muscle-Up
– 5 x (2+5)
B2)
Pressing Tri-Set
– 4 sets of:
5 Strict HSPU
7 Russian Dips
10 Ring Push-Ups

[intro] METCON[/intro]

15-12-9
Power Clean
Front Squat
Push Jerk
185/135

[intro] AEROBIC DEVELOPMENT[/intro]

4 Sets of:
3 Minutes @2K goal pace
– Rest 75s between sets

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