WOD: Wednesday, November 5, 2014

(A) Soft Tissue Work (5 min)

(B) GymNASTY mobility

(C) GymNASTY Holds

  • 30s Plank Hold
  • 30s Max Push Ups
  • 30s Plank Hold
  • 30s Max Burpees
  • 30s Handstand
  • 30s Max Push Ups
  • 30s Handstand
  • 30s Max Burpees

(D) Turkish Get Ups

(E) KB Snatch Practice 6-8-10/side from ground to overhead, then 6-8-10/side using swing style

(F) For Time

10-15-20

  • Russian KB Swings
  • American Swings

(G) 400m Jog, then 5-7x100m Sprints

Rachel. KB Swings. Photo by Rafael Vega