WOD – 7th June 2014

Warm up
50 JnJ
3 rounds of
10 Squats
10 Sit ups
10 Back extn
10 Iron cross
10 Scorpions
Skills
All
WOD – work on skills
5 minutes work on “Handstand push ups”
2 minutes rest
5 minutes work on “Kipping pull ups”
2 minutes rest
5 minutes work on “Forward roll”
2 minutes rest
5 minutes work on “Ring Dips”
 
Tutorials 
HSPU 
https://www.youtube.com/watch?v=MKrCwq-NhNw / https://www.youtube.com/watch?v=Dd09gcXCXc8 
K.Pull ups
https://www.youtube.com/watch?v=aHN1aLAF4RA
 
F.Roll
https://www.youtube.com/watch?v=Zl00lKb6_bI
 
R.Dips 
https://www.youtube.com/watch?v=2Vymm8nH4wM / https://www.youtube.com/watch?v=4y8FLVhY-70
After bash
Full body stretch
Specially shoulder and pelvic
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