Steph, Sean, Anke and Garet braved the hip shoot/plank walk wod last Sunday. I dare you to try it as extra credit. If done correctly, it’s no joke. Low back and core super wod.

It was: 5 rounds 50 foot hip shoot and 50 foot plank walk. Demos here: http://gymnasticswod.com/content/hip-shoots and here: http://gymnasticswod.com/content/plank-walk. I had them use 2.5 plates on their feet as sliders.

Gymnastics Workout of the Day
15 minute AMRAP:
1 Forward roll
5 Burpees
10 Pull ups
15 Jumping Lunges

Post your scores to the whiteboard.