WOD: Wednesday, October 29, 2014

(A) Soft Tissue Work (5 min)

(B) GymNASTY mobility (10 min)

(C) Handstand Practice (5 min)

(D) For Time: 10 Burpees, 30s Plank Hold, 10 Push Ups, 30s Plank Hold, 10 Burpee Push Ups, 30s Plank Hold

(E) Turkish Get Up Practice (5 min)

(F) Find a 1 Rep Max Bench Press

(G) 5-7 Sets of Max Rep Barbell Rows, medium to medium light weight

After Class Bro Time Globo Gym Style:

  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. 100m Sprints. Photo by Rafael Vega