Wednesday 121416

Gymnastics Focus
27-21-15-9
Calorie Row
Chest to Bar Pull Ups

Strength Focus
Push Jerk 5×5 @75-80% – Touch and go (No re-rack)
Start at 75%, if it feels good you can work up. If it’s challenging stay there.

Strength and Metcon Focus
5 Rounds
Run 200m
15 GHD sit-ups
5 Power cleans 225/145lbs
Rest 90 seconds

Cardio and Endurance Focus
4 Rounds
1 Mile Assault Bike
Rest 1:1