WOD: Tuesday, October 21, 2014

(A) Soft Tissue Work (5 min)

(B) GymNASTY mobility (10 min)

(C) GymNASTY holds (5 min)

  • 105s Hollow Body Hold
  • 40s Rest
  • 105s Superman Hold

(D) Turkish Get Ups, Practice: 3 Left then 3 Right (10 min)

(E) Kettlebell Snatch (5 min)

  • Either Practice Technique w/ Trainer OR
  • 2L-2R, 4L-4R, 6L-6R, etc.

(F) 800m Jog

(G) Set-Up for Helen / Helen

(H) Helen

5 Rounds for time

  • Run 400m
  • 21 American Swings 1.5/1.0 pood
  • 12 Pull Ups

The Super Suplamental (Do this tomorrow/Wednesday if you're planning on coming):

  • 3 Min Max Barbell Front Squats 55-75 pounds
  • Rest 3 Min
  • 3 Min Max Barbell Lunges 55-75

Colleen. I'll have what she's having. Photo by Rafael Vega