Workout for 2/16/2017

Gymnastics Conditioning, Short Mid-Duration

 In teams of 2:
 8 grasshoppers
 8 parallette shoot-throughs
 1 baton run
Teammates take turns completing full rounds.

Gymnastics/Monostructural Conditioning, Mid-Duration

“Keith M”
 For time, individually:
 1-11 ascending ladder:
 Stick jumps
Pull-ups: SC=assisted, RX=unassisted, RX+= Muscle-ups
Stick jumps: SC=light & fast ht, RX=24/20, RX+=30/24

After-Hour Accessory Exercise, Midline & Posterior Chain

Midline: Hollow rocks, 3 sets of 10 - 30 reps.
Posterior chain: Partner-assisted hamstring-curl negatives, 3 x 10.

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

Wear gymnastics grips, wrist wraps as desired.