Thursday, 10/27/11

Ramsey Beyer's image from Death by Thrusters last week.

DYNAMIC WARM-UP: 30 seconds with each: Cat Camel, Arms Extended Plank, Arm Swings, Leg Swings, Hip Swings, Back Leg Swings.
POSTURE and STABILITY: Handstand Hold, 1 minute each side.
SKILL WORK: One Armed Handstand (Wall Assisted)
STRENGTH: Single Arm Dumbbell Press, up to a peak of 3.
METABOLIC CONDITIONING: For time: 15-12-9 reps of: Weak Arm Thruster (1.5/1), Strong Arm Thruster (1.5/1), Single Leg Squats each leg.

GYMNASTICS with Sammy at 730pm:

SKILL: Front lever(bar) + Iron Cross
METCON:
10-9-8-7-6-5-4-3-2-1 reps for time:
Iron cross-outs
Strict toes-to-bar

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