Workout for 9-14-16

 Gymnastics/Monostructural Conditioning, Long Duration
"Moore” Hero WOD
AMRAP 20, for HSPU total:
1 rope climb 400 meter run Max unbroken HSPUs

Gymnastics Strength Development Pull-Ups or Chin-Ups:
8 sets of 3.
Superset with
Sit-ups, GHD or floor: Sets of 10.


Before class: Wear wrist wraps and shin skins/tall socks/other rope climb protections.

During class: Setup HSPU station and rep-counting system.

After class: Do accessory exercise, clean & return equipment, record workout.