WOD: Tuesday, November 4, 2014

(A) Soft Tissue Work (5 min)

(B) GymNASTY mobility

(C) GymNASTY Holds

(D) Ring Row, Pull Up, Muscle Up Progressions and Practice: Do small sets in anticipation of (G)

(Big Classes: Half start on Double Unders)

(E) Unbroken Double Under Practice

5-10-15-20-25-Max Reps-Max Reps-Max Reps

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

(G) 3 Rounds for Time:

30 Wall Balls 20/14 to 10'/9' Target
15 C2B Pull Ups
10 Ring Dips

Globo Gym Supplemental:

  1. Bicep Curls: Warm Up, then 4x3-5 Reps, Heavy
  2. Zottman Curls 3x8-12, 2x Max Out, light, to medium light weight; Alternate with 3x8-12 tricep extension using same/close to same weight

Home Sweet Home. Photo by Rafael Vega