Gymnastics Strength & Skill Development Series
EMOM 9, 30 seconds/minute:
Min 1: Single-leg squats on box
Min 2: Face-up plank
Min 3: Hollow holds or rocks
Gymnastics Conditioning, MidLong-Duration
“Firearms & Firestarters”
For time, in teams of 2:
150 pistols
150 candlesticks
Execution: All work divided. Not Murph-style. Divide & conquer.
After-Hour Accessory Exercise
Strength: Calf raises with bar on back, 3 sets of 20-30 across.
After: Accessory exercise, record workout results in Sugar WOD, clean/return equipment.
Before: Wear lifting shoes and knee sleeves as desired.
