WOD: Wednesday, October 15, 2014

(A) GymNASTY mobility

(B) GymNASTY Holds

(C) Handstand Practice

(D) Bench Press 5-5-5-5-5-5-5

(E) 6 Rounds for Time

6 Tandem Grip Pull Ups (3 Left, 3 Right)
5 Push Ups
5 Diamond Style Push Ups
12 KB Sumo Deadlift High Pulls 1.5/1.0 pood
250m Run

Accessory/Body Building Work After Class

  1. 5x10 Snatch Grip Press alternating with 5x MaxRep Dumbbell Rows
  2. 5x20 Reverse Hypers off bench, 5x25 Hollow Rocks

Mike. Overhead Squats. Photo by Rafael Vega