Thursday, January 12, 2017

170112:

SKILL/COORDINATION:

Gymnasty Fun!, 10-15 mins:
 - Typewriter Pull-up Practice
 - Dragon Flag Practice
 - Handstand Practice

LIFT:

A: Bench Press, 7x4@50-60 %
B: DB Bent-over Reverse Fly, 7x8

METABOLIC CONDITIONING:

3 Rounds (15 min Cap):
 - 21 KB Swings
 - 15 Goblet Squats
 - 9 HSPU
 - Row 500

WODsCrossFit Homeward