Monday, 3.21.16

Conditioning
For Time:
500m Row .. Into ...
3 Rounds:
15 KB Swing (70/53)
18 Toes To Bar
21 Box Jumps (24/20)
Then...500m Row


PRIME

OLY, C & J
EMOMx 12
:
Min 1,2,3: 1 rep at 75%
Min 4,5,6: 1 rep at 80%
Min 7,8,9: 1 rep at 85%
Min 10,11,12: 1 rep at 80%

Gymnastics Conditioning
Pick a movement that needs work and focus on it for 10-20 minutes
Handstand Walk
Strict or Deficit HSPU
Pistols
Ring Muscle ups
Ring Dips
Bar Muscle ups
Rope Climbs*
Legless Rope Climbs*
GHD Sit-up*


CFU NEWS!

Save the date – this coming Friday – CFU Final Open + Spring Social at VP!
Come celebrate the end of the Open, and the start of Spring.
Heats kick off at 5:00PM this Friday, March 25!