Wednesday 7.15.15//

Gymnastics//

5 rounds not timed

3 forward rolls

up to :30 hold in support on rings or boxes

8 dynamic planks per arm (16)

10 Scapula pushups

3 skin the cat or 6 weighted shoulder pass through

15 AbMat back extensions

MetCon//

6 Minute AMRAP

10m handstand walk or bear crawl

handstand walk: 3 burpee penalty for coming down before 5m

Bear crawl: 3 burpee penalty for dropping to a knee or standing up before 10m