Main WOD:

Power Clean to 5-rep max Push Press or Push Jerk

 

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Gymnastics WOD:

Skill: Practice for 10 minutes

Static, freestanding Handstand holds

 

Flexibility:

Hold middle splits for 2 minutes

20 side leg swings, left

20 side leg swings, right

Hold middle splits for 1 minute

20 side leg swings, left

20 side leg swings, right

Hold middle splits for 2 minutes

 

see GymnasticsWOD.com for video demo

 

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