Gymnastics WOD
Every 2 minutes for 14 minutes
6 Roll to Candle Sticks
3 Wall Climbs
20 Second L-sit (use rings or dip bars)
Fitness- Scale to hollow rock if roll to candle stick is difficult
RX- Roll to Candle Stick and Wall Climb
RX+ Roll to Candle stick (into a pistol, alternate legs) 20 ft handstand walk in place of wall climb
Demo video for Roll to Candle Stick
-We rarely do a pure gymnastics WOD. Today is a good day to work on body awareness and a skill you might struggle with. For the Roll To Candle Stick watch the demo video a few times. Notice the shape of his body from his toes to his hands. Try to mimic this shape by staying in that hollow position and using that to generate power.
WOD
Every 4 minutes
400 M Run
Max Wall balls (with remaining time)
Rest 2 minutes
4 Rounds
Fitness 14/10
RX 20/14
RX+ 30/20
-Score = Total Reps-
-The rest is there to make each round a sprint. Focus on recovering and attacking the next round-
