WOD and Weekly Preview: Monday, November 17, 2014

(A) Soft Tissue Work (5 min)

(B) GymNASTY mobility

(C) GymNASTY holds

  • 30s Plank Hold
  • 30s Max Burpees
  • 30s Forearm Plank Hold
  • 30s Push Ups
  • 30s Handstand
  • 30s Russian Plate Sit Ups
  • 30s Handstand

(D) Set-Up and Warm Up for (E)

(E) 3 Rounds for Time

12 Deadlift 255/175
9 Handstand Push Ups (Sub: Piking Push Ups w/ or w/o box)
6 Push Ups

(F) REST 7 min including 400m Jog, then (G)

(G) KAREN: 150 Wall Balls for Time

(H) Athlete's Choice Cooldown: Jog, Soft Tissue, Mobility

No extra work (duh!)

Quarter 4 Week 8