Saturday October 25th, 2014

Fitness:

A. Gymnastic practice 10-12 minutes
B. 50 reps push-up to 2" plate.  Not for time for quality and depth.   Scale as appropriate to achieve 5 good reps when fresh.
C. 30-50 perfect ring rows.  Not for time

12 minutes AMRAP
200m row
15 KBS
30 ft right arm KB overhead walk
30 ft left arm KB overhead walk


Performance:

A. Freestanding Handstand Hold – Technique Work for 10-12 minutes
B. Deficit Strict Handstand Pushups @ 2" – accumulate 30- 40 reps (Not for time).  Scale to an appropriate progression to improve HSPU.
C. Muscle-ups – 20 reps for time.      May use or practice bar muscle-ups if you'd like.

*A,B,C is basically just gymnastic practice time, so use it wisely for some deep practice. Achieve quality reps in whichever you choose.  Good time to keep working muscle-up transitions for those close.

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AMRAP in 12 minutes:
12 Power Snatches @ 75#/55#.      Please do not dump weights for this. The 10# bumpers will break.
12 CTB Pull-ups
12 Box Jumps @ 24″ (step down)