Workout for 1/24/2017

Tri-Modal Conditioning, Short Mid-Duration

“Helen”
 3 rounds for time:
 400 meter run
 21 kettlebell swings
 12 pull-ups

KB: RX=53/35, SC= something that allows unbroken 1st round

Gymnastics Conditioning, Short Mid-Duration

“Yak”
 10 rounds for time:
 1 rope climb
 2 handstand push-ups
 10 box jump-overs

RX: Rope climb to I-beam. 24” box for boys, 20” box for girls.

After-Hour Accessory Exercise

Balance: Accumulate 3 minutes of single-leg balance (90 seconds each leg). Consider yoga poses.

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

Before: Check workout results & workout notes for 1-24-16 (last Yak), 5-05-16 (last Helen).