DATE – Thursday

 

Warm-up: Full body dynamic warm up

 

Mobility:  Calf stretch & couch stretch

 

WOD A) Gymnastics skill session – 3 rounds NFT:

 

A1) 3-5 skin the cats (http://gymnasticswod.com/content/skin-cat)

A2) 8-10 Roll to Candlestick (http://gymnasticswod.com/content/rolling-pistol-progression-pt1)  (and/or) Roll to Pistol (http://gymnasticswod.com/content/rolling-pistol-progression-pt2)

A3) 10-20 GHD sit-ups

 

WOD B) For time:

1km Row,

Then, 10 rounds of:

20 Doubleunders

10 Air Squats

then- 1km Run