Wednesday 12.07.2017


Scaled) 20oom Row

300 skips

10 Rounds of "Cindy"

*1 round of Cindy - 5 pull-ups, 10 push-ups, 15 air squats

Rx) "Tread Water"

200m Row

150 Double Unders

10 Rounds of "Cindy"

Comp) 1) Strict Gymnastics: "Quality over Quantity" -JT

0:00-5:00 - Handstand Floater Practice

5:00-10:00 - 5 Pausing Ring Rows (3sec at top)

3 Pausing Handstand Pushup (1sec bottom)

10:00-15:00 - 3 Inch worms

3 Pausing Strict Ring Dips (1 sec top & bottom)

2) "Tread Water"


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