Saturday 23/4/11



Hows this sunset at City Beach..

 Gymnastics training in morning..

L-sit on parallel bars x3 (90 seconds rest between sets)

18/26/25sec

handstand and pistol practice.

Arvo wod..

Warmup:

2km row (8:34)

strength:

8 sets of 2 box squats

(80kg x6/100kg x2)

1rm squat

(120kg) PR

wod:

games wod 6, AMRAP 7 of:

3 thrusters '45kg', 3 CTB pullups

6 thrusters, 6 CTB

9 thusters, 9 CTB

12..

(39 reps)

post wod:

work up to 5rm hang squat snatch

(20/30/40/45/50kg)