G-WOD for Sunday, 9/7/14

8
Sep

G-WOD for Sunday, 9/7/14

G-WOD PRACTICE for 15-20 minutes Bar Pull-Ups http://gymnasticswod.com/content/back-basics Bar Kip http://gymnasticswod.com/content/back-basics

then: FOR QUALITY: 2 Rounds: 30 second handstand hold 5 STRICT Pull-Ups – can use bands 30 second bottom of squat hold 5 STRICT Pull-Ups – can use bands

then: Met-con: 10 rounds for time/15 minute cap: 1 Burpee      50 m Run 2 Push-Ups 50 m Run 3 Toes-to-Bars 50 m run 4 Jumping Alternating Lunges 50 m Run 5 Ring Rows 50 m Run

Stretch: Full Body Stretching Series #1

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