Friday – 071213

(This was from the 2nd Annaul RPCFO Invitational…this year will be on August 24 at our home box!!)

Gymnastics Skills Practice : 20 minutes
1. Hollow Rocks 3 x 15
2. Kipping HSPU 3 x 5
3. Pistols 3 x 5/leg
4. Muscle-Ups 3 x 3(Ring Dips 3 x 5 if no MU)
*Cycle through the movements, so do 1 set of HRs, then 1 set of HSPU, etc. until you complete 3 sets of each.

WOD : 155/105 pound Squat Clean and Jerk, 30 reps

The barbell goes from ground to overhead, passing through a front squat in which the crease of the hip passes below the height of the kneecap. The finish position is with the arms, hips and knees fully extended, arms overhead, with at least a portion of the ear visible in front of the arm. Dropping the barbell is acceptable.

Basecamp : 5 rounds for time of
20 Med Ball Clean-to-Wall Balls(20/14
20 Sit-Ups
400 m run