Today's Gymnasty Work
Ring Work (MU, T2R, kipping, etc)
This Week of Programming
Wed: WOD then some Lunges
Thu: HS Drills and Some cool WOD not made yet
Fri: Accessory Strength and short conditioning WOD
Sat: "Murph"
KSCF Notes
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Strength
Press
4 sets of 3-5 @ 75%
2 sets of Unbroken Max Rep (no more than 15) at 65%
WOD
"Extinguish"
21-15-9
Thrusters (95/65)
15-12-9
Toes to Bar
L3: 85/55
L2: 75/45
L1: 65/35
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