Wednesday, December 6th, 2017

Gymnastics skill work:
Option A – Athletes working on building their ring MU capacity
Option B – Athletes working towards consistent MUs, or their first.
Option A – Ring muscle-ups
3 rounds: 
10% ring muscle-ups
100 meter sprint
10% ring muscle-ups
100 meter sprint
10% ring muscle-ups
Rest 2:00 between rounds
(using the number of total MUs from benchmark four weeks ago)
Option B – Gymnastic strengthening
On the minute x 10 (5 rounds):
Even minutes – 7 strict banded ring MU
Odd minutes – 100 meter sprint
 
Bike conditioning: 4 rounds on the Assault bike
2:00 light effort
2:00 moderate/fast effort