WOD: Thursday, October 16, 2014

(A) Soft Tissue Work (5 min)

(B) GymNASTY mobility

(C) GymNASTY holds

(D) Turkish Get Ups Practice

  • 2 Right, 2 Left
  • Keep working up in weight through your sets

(E) KB Snatch Skill Work

(F) 5 Rounds for Time of:

  • 10 Snatches
  • 40 Russian KB Swings 1.5p/1.0p

(G) Max Relay Row with remaining class time: 100m Sprints

Accessory/Body Building Work After Class

  1. Max Rep: 10x Max Rep Slow Bicep Zottman Curls ... start at a light weight, move up by 2.5-5 pounds each set through 6 sets, then move back down each set
  2. Standing Bent-Over Two-Arm Dumbbell Triceps Extension

Summer. Tandem Grip Pull Ups. Photo by Rafael Vega