Skill Work

Thursday night Gymnastics

Skill practice: * Handstand * Rope Climb * Muscle-up * Bar Muscle Up This is not a timed workout.

* You an also work on strict pull-ups, dips, progressions, or foot lock practice. Practice skills you need to work on. If you can kind of do the skill, focus on progressions, form & technique.

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Alt EMOM 15 mins: Rows, Deadlifts and Rope Climbs

Alt EMOM 15 mins: Rows, Deadlifts and Rope Climbs

Every 1 min for 15 mins, alternating between: Row, 150 m 10 Deadlifts, 225/155 lbs 2 Rope Climbs, 15 ft

* Row M 150m / F 125m. Scale 2 supine RC for each rope climb or do 1 full rope climb instead of 2. DL are touch and go. No drops. Use mats.

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Nothing assigned for January 04, 2018

Nothing assigned for January 04, 2018