Skill
5 -10min of Hollow Hold & Superman.
Use a continuously running clock, move from one position to the next when tired, keep yourself under tension the entire time.
http://gymnasticswod.com/content/superman
http://gymnasticswod.com/content/hollow-body
WOD
Swim: 4-6 x 2:00 on, 2:00 off
Run: 6-8 x 2:00 on, 2:00 off
Row: 6-8 x 2:00 on, 2:00 off
Mobility
10 – 20min
ryanrspeed 