Workout for 5/24/2017

Gymnastics Conditioning, MidLong Duration

Regionals 2017 WOD 1:
 For time:
 1200 meter run
 then,
 12 rounds:
 4 handstand push-ups
 8 pull-ups
 12 air squats
SC= assisted, RX=unassisted

Regionals 2017 WOD 1 (RX+):
 For time:
 1200 meter run
 then,
 12 rounds:
 4 handstand push-ups, strict
 8 pull-ups, C2B
 12 air squats
RX+= unassisted for all and wearing a 20/14# weight vest

After-Hour Accessory Midline/Strength Exercise

Midline: Accumulate 3:00 of face-up plank holds.
Strength: Bent-over barbell or Tbar rows, 4 x 10-12 reps heavy.

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

Before
Wear gymnastics grips & wrist wraps; obtain weight vests.