WOD: Thursday, October 23, 2014

(A) Soft Tissue Work (5 min)

(B) GymNASTY mobility

(C) GymNasty Holds

(D) Run 800m Not For Time

(E) Ring Dips and Ring Rows

(F) Run 800m Not For Time

(G) Strict Press 5-5-5-5-5

(H) Each Set followed by 250m Sprint (run out roll up doors, turn left at gate, run to second green light post and back), then Rest

Upstairs SWOL:

  1. Max Rep: 5-8x 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

Kristine. Just learned to snatch! Photo by Rafael Vega