WOD: Thursday, October 2, 2014

(A) Soft Tissue Work (5 min) ... quads, quads, quads!!!

(B) GymNASTY Mobility (10 min)

  • Please add 10 Wrist Push Ups after Cat Cows

(C) GymNASTY Holds 50s ON, 10 OFF (2 min)

  • Hollow Body
  • Superman

(D) Handstand Practice (3 min)

  • 5x Scorpion Kicks (1 min)
  • Wall Climbers (2 min)

(E) Strict Press 5-5-5-5-5 (15 min)

(F) Conditioning 1 (6 min): 5 Min AMRAP of

  • 15 Russian Swings 1.5/1.0
  • 15 KB Sumo Deadlift High Pulls
  • Bear Crawl up the ramp and to the gate, run back inside (50m total distance)

(G) Conditioning 2 (15 min): 3 Stations

Station 1 (PARKING LOT): 4 Rounds, 45s On, 15s Off

Alternating Rounds of

  • Outlaw Jump Ropes
  • Double Unders

REST 1 MINUTE (Round 5)

Station 2 (OUTSIDE GARAGE DOORS): 4 Rounds, 45s On, 15s Off

Alternating Rounds of

  • Max KB Press Non-Dominant Arm
  • Match Reps from Previous Round w/ Dominant Arm

REST 1 MINUTE (Round 10)

Station 3 (INSIDE): 4 Rounds, 45s On, 15s Off

Alternating Rounds of

  • Max Hollow Body Wall Climbers
  • Pull-Ups/Chin-Ups

REST 1 MINUTE