Saturday, October 19, 2013

Warm Up
10 minutes of snatch practice 
Role and shublule
step behind

FrostFit competitors - come to gymnastics today. 

A. 3 Rounds for time:
     Snatch x 7 85/135 lbs
     Ring Dip x 5/8 (No weird kip). Support hold for 2 seconds. Feet under hips. Eyes straight ahead. 

     Zero seconds rest

     800 meter run

NOTE: may also do bar dips. No bar dip? Do push ups.  

B1. 7 straddle ups x 3 sets
B2. 5 bridges or walkovers  x 3 sets (pick your poison with this one).