Freestyle Lifts 9

Carl Paoli's Freestyle book 4 week gymnastics program: Week 3 Day 3

WOD:

4 x 6 Tripod kick to 45° (wall) 

      5 Plate Pistols (8kg KB) on each side on 8" step

4 x 3 Wall Climbs to 10 sec handstand hold

      5 Pistol to candlestick roll to lunge each side (pistol negative - lunge up)

    

Accumulate 3 mins in a hang (tree branches) 

     Add shoulder depressions (bilateral and unilateral) and one arm    hangs with hip touches

Didn't do the 4 sets of chest to bar pull-ups as no bar. Catch up this week...