WOD: Thursday, November 13, 2014

(A) Soft Tissue Work

(B) GymNASTY mobility

(C) GymNASTY holds

(D) Turkish Get Ups

(E) KB Snatch Practice 

  • 6-8-10/side from ground to overhead using high pull technique
  • 6-8-10/side using one-arm swing technique

(F) One and Two KB Thruster Practice

(G) 3 Rounds for time: 

  • 12 Two-KB Thrusters
  • 12 Burpees
  • 12 Sit Ups

(H) Jog Around the Block

(I) 4x 100m Run/Sprint

No extra work today!

Will. Sumo Deadlifts. Photo by Rafael Vega