Tuesday 26.2.13

the 5.30am 'On-Board' class shows good form & range on thier ring-dip progression thismorning

WOD

Skill-base: Gymnastics

GHD

Pull-ups (kipping & butterfly movements)

..then:

5 STRICT Pull-ups (personal best, ie: lighter band, no-band, weighted, L-sit)

30 second L-sit (paralettes, P-bars or rings)

5 "folds" (handstand: straight)

...3 rounds for time

or opt in for:

"A gift from Stace & me"

1min GHD Sit-ups > 1min GHD Back-extension

1 min Double-unders > 1 min Burpies

..Jog 100mtrs

1 min GHD side-crunch: L > 1 min GHD side-crunch: R

1 min Wipers > 1 min decline RPU>high tuck (toes thru rings)

..Jog 100mtrs

-for total reps