Workout for 12/29/2016

Weightlifting/Gymnastics Conditioning, Long Intervals

“Johnson” Hero WOD
 AMRAP 20, in teams of 2:
 9 deadlifts
 8 muscle-ups
 9 squat cleans

Deadlift, RX: 245/165
Deadlift, SC: 60% 1RM
S-cleans, RX: 155/105
S-cleans, SC: 60% 1RM

Gymnastics Skill/Stability Development

Spend the rest of the hour practicing progressions for the single-arm handstand at wall.

After-Hour Accessory Exercise

Anterior chain: Do four minutes of face-down Chinese planks.
Balance: Practice frog stands. 

After: Accessory exercise, record workout results in Sugar WOD, clean/return equipment. 

Before: Check 60% of deadlift and clean maxes; get empty bar