Workout for 12-8-16

Gymnastics / Monostructural Conditioning, Sprint Intervals

“Synchro Hollow”
 AMRAP 5, in teams of 2,
 Hollow-body holds, together

2 minutes to rest, record scores.

“Power Output Test”
 AMRAP 5, in teams of 2,
 Row for max average wattage

2 minutes to rest, record scores.

“Synchro Swing Mini”

 AMRAP 5, in teams of 2,
 Kettlebell swings, together

2 minutes to rest, record scores.

“Shuttle Test”
 AMRAP 5, in teams of 2,
 120-foot sprints, divided

2 minutes to rest, record scores.

After-Hour Accessory Exercise

Midline: Russian twists with a plate: 3 sets of 20-30 reps.
Grip/Decompression: Do 1 max effort dead hang from pullup bar


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

Before: Tighten up those running shoes; find a teammate