Novemebr 30th Gymnastics WOD

Hi Gang, Sorry so late getting this out. Here we go.
A:Dynamic Warm Up and Flexibility

• Core strength building - 3 x 20 seconds ea. Hollow body holds, Supermans 20 second rest- repeat
• 3 x 3-5 second Bridges
• 3 x 10 Plank shoulder taps

Skill review: Handstand walking and wall climbs

Metcon WOD


5 rounds for time:

30 double unders ( scaling 75 single unders)
10 push ups
30 Air Squats

10 foot  Handstand walk ( this can be scaled to wall climbs, lateral wall walks or shoulders taps)