Workout for 12-9-16

Gymnastics Skill & Speed Development

 3-5 ring dips, climbing
 1 box jump, climbing

Weightlifting/Gymnastics Conditioning, Mid-Long Duration

“Coe”’ Hero WOD:
 10 rounds for time:
 10 thrusters
 10 ring push-ups

Thruster, RX: 95/65
Thruster, SC: <40% p-press 1RM 

After-Hour Accessory Exercise

Mono power: Wind sprints. 10 sets of 50m sprint + walk back.
Strength: Glute bridges with barbell, 3 sets of 12 across.

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

Before: Empty bar for thruster practice; calculate 40% of push press 1RM; wear wrist wraps; check 12-11-15 workout results.