Thursday June 9,2016

Skill   Gymnasty   

3 minutes each station   

Handstand hold (free, wall assisted, attempts to get upside down, or piked)   

Hold top of pull up   

High to low plank (start in high plank, lower to each elbow, then back to high plank, repeat)   

Ring support( L-sit, unassisted, band assisted)   

Candlestick (-> pistol for hierarchy)   

   

WOD   

12 min cap   

If completed in sub 5 minutes, rest 3 minute then 6-9-12   

Diane   

21-15-9   

DL 225/155   

Hspu   

   

Thursday, June 9th, 2016 at 4:00 am / WODS