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1/8/15

7
Jan

1/8/15

Warm-up:
200m run, then 2rds of:
5 Push-up to Inchworm
6 Spiderman (5sec hold)
7 Air Squat

Skill/Gymnastics:
5sets of 30sec Nose to Wall Handstand Hold
Rest 30sec

EMOM x 12
1) 30sec Parallette L-sit
2) 2 Rope Climb
3) 5 Roll to Candlestick
4) 6-8 Strict HSPU

WOD:
For time
6 sets of 400m Run, 200m Walk

http://gymnasticswod.com/content/roll-candle-stick