Tri-Modal Conditioning, Long Duration

“Jinger”
For time:
4 wall walks
42 kettlebell swings
41 toes to bar
42 single-arm OH squats
41 burpees
42 double-unders
41 box jumps, 24”/20”
4 wall walks

KBS: 53/35 or heavy-ish
OHS: 30/20 or heavy-ish

Gymnastics Strength Re-Test for Progress

Pull-Ups or Chin-Ups, 1-rep max 1 – 1 – 1 – 1 – 1 – 1 – 1 – 1

Level 1: Least-assisted/negative
Level 2: Unassisted
Level 3: Weighted

After-Hour Accessory Exercise

Midline: GHD face-down barbell rows, 4 sets of 12, climbing
Midline: GHD face-up static holds, 4 sets of 10-45 seconds

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

Before: Check 1-08-16 workout results (wod repeat); wear wrist wraps, grips; get a jump rope.