CFSG

- Strength -

Weighted Pull-Up

2.5kg / 5kg / 6.5kg / 8kgF x 3

Could use fingertip grip with the lighter weights but as soon as I hit 8 I couldn't stay on the bar - hands still too ripped up from last week. Should have done lighter weight for reps/sets, wasn't thinking.

Bench Press (speed)

70# x 2 x 12 (every 30 seconds)

Alternating KB shoulder press (standing)
8kg
2 sets 10 reps L/R

2 sets (thicker purple band)
Tricep extensions
Tricep push downs
10 reps each

- Met Con -

For time
10, 8, 6, 4, 2
Deadlift 140#
Burpee box jump 20"

6:43
(from wodstack.com - RX girls' weight 135#)

- Gymnastics Practice -

3 sets

3 ring push-ups with turnout (5 second hold on last rep)
10 second hold at top of rings (hollow position but no turnout yet)

weighted_pullup
pullups
bench_press
RX_bar
skills_practice