WOD:
P1. Flexibility:
Hold Pike Stretch for 3 minutes
Hold Pancake Split for 3 minutes
Hold Middle Split for 3 minutes
P2. PRACTICE for 10 minutes:
Forward Roll on Rings
see Roll Out on Rings Progression
scale to forward roll on floor
WOD:
P1. Flexibility:
Hold Pike Stretch for 3 minutes
Hold Pancake Split for 3 minutes
Hold Middle Split for 3 minutes
P2. PRACTICE for 10 minutes:
Forward Roll on Rings
see Roll Out on Rings Progression
scale to forward roll on floor