Gymnastics for 8/4

Warm Up:
3 rounds

• 100 M run
• 5 OHS w/PVC
• 5 Hollow rocks
• 5 sword pull each arm

Gymnastics Strength:

• A1:The 'L'Hold 15 sec x 3 sets
• A2:3 Kipping swings with a 3 sec hold at top x 3 sets
• B:15 toe raises each foot then 25 both together x 2 sets

Skill Work: 10-12 Minutes

• Taking the Handstand away from the wall 
• Pressing to Handstand
• Handstands/Shoulder stands on Paralette or free standing

Pistols: Review scaling options

WOD: Running Mary AMRAP in 15:

RX"d:

5 HSPU

10 Pistols(5 each leg)

15 pull ups

Run 200 M

L2:

3 HSPU

6 Pistols(3 each side)

9 Pull Ups

Run 200 M

L1:

3HSPU feet on Box/Ab Mat

6 Pistols to a box/banded

9 Ring rows

Run 200M