WOD: Friday, November 7, 2014

(A) Soft Tissue Work (5 min)

(B) GymNASTY mobility

(C) GymNASTY Holds

(D) Handstand Holds and Handstand Practice

(E) Handstand Push-Ups and Progressions ... Handstand Push Up ladder 1-2-3-4-5-6-7-8

(F) Rest and Set-Up for (G)

(G) AMRAP in 9 Minutes of

  • 15 Box Jumps 24"/20"
  • 15 Push Press 115/95
  • 10 Toes-to-Bar

(H) Rest

(I) 400m Jog followed by 6x100m Sprints

Joe. Clean and Jerk. Photo by Rafael Vega