Gymnastics Strength Development

AMRAP 12:
5 strict chin-ups
   5 strict dips
   5 hollow rocks
   Rest 60 seconds
For those who are able, after the 1st 8 minutes, switch to kipping.

Monostructural/Gymnastics Conditioning, Repeated Sprints

“Lori”

   AMRAP 14, in teams of 2:
   7 calorie row
   5 toes to bar
   3 pull-ups
Teammates take turns doing full rounds. Rest 30 sec bx rounds.
Pullups: SC=assisted, RX=un-assisted, RX+ = toes to rings/ring muscle-ups OR TTB/bar MUPs

After-Hour Accessory Gymnastics/Balance Exercise

Practice handstand walk progressions for 10 minutes.

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

Before
Maybe wear gymnastics grips and/or wrist wraps.