Workout for 12-3-16

Gymnastics Strength & Skill Development Series

EMOM 9, 30 seconds/minute:
 Min 1: Single-leg squats on box
 Min 2: Face-up plank
 Min 3: Hollow holds or rocks

Gymnastics Conditioning, MidLong-Duration

“Firearms & Firestarters”
For time, in teams of 2:
150 pistols
150 candlesticks

Execution: All work divided. Not Murph-style. Divide & conquer. 

After-Hour Accessory Exercise

Strength: Calf raises with bar on back, 3 sets of 20-30 across. 

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

Before: Wear lifting shoes and knee sleeves as desired.