GWOD for July14

3 Min Zone 1 work- Gymnastics Obstacle
+
3 rounds:
5 Dislocates
5 hollow rocks
5 Arch rocks
5 L- raises

Shoulder mobility with partners

Skill Work: 10 Minutes

•  Handstands Holds -L1
•  Handstand Tap -L2
•  Handstand Push Ups- L3

If you are new to Gymnastics you will do holds then Taps and HSPU all modified

WOD:

2 Rounds 1 minutes Work 1 minute Rest of:

• HSPU
• Rope climb (or rope pull from back to standing)
• Air Squats
• Double Unders (attemps and singles if necessary)
• Toes 2 Bar ( Adv ) or sit up variation