WOD: Friday, October 10, 2014

(A) Soft Tissue Work (5 min)

(B) GymNASTY mobility

(C) GymNASTY Holds

  • 100 Hollow Body Rocks
  • 100 Superman Rocks

(D) Set Up for Cindy Quartet

(E) Cindy Quartet

4 Min T2B Cindy AMRAP:

  • 5 T2B
  • 10 Diamond Push Ups
  • 15 Russian Swings

THEN REST 1 min

4 Min Classic Cindy AMRAP

  • 5 Pull Ups
  • 10 Push Ups
  • 15 Air Squats

THEN REST 1 min

4 min GI Cindy AMRAP

  • 5 GI Janes
  • 10 Burpees
  • 15 American Swings

THEN REST 1 Min

4 min Sumo Cindy AMRAP

  • 5 KB Sumo Deadlift High Pulls
  • 10 Push Ups
  • 15 Sumo Deadlifts 155/105

(F) 100m Row Relay ... Cycle through as many 100m Rows with your classmates with remaining class time

Marina. Clean and Jerk. Photo by Rafael Vega