WOD: Tuesday, December 2, 2014

(A) Soft Tissue Work (5 min)

(B) GymNASTY mobility

  • Please add neck circles at start
  • Please add dowel side bends after pass-throughs

(C) Weighted Pull Ups 5-5-3-3-2-1-1 (SUB: Ring Row Sets)

(D) Warm Up Partner WOD

Each athlete does 10 reps before handing ball to partner.

3 Rounds:
10 Wall Balls
10 Ball Slams
10 Lateral Med Ball Side Pass per side
... after 3 Rounds completed, 1 minute plank hold

(E) Partner WOD 1

25 Lateral Jumps/Partner
25 Sit Ups/Partner,
20 Lateral Jumps/Partner
20 Sit Ups/Partner
... 15, 15, 10, 10, 5, 5

(F) Partner WOD 2

21-15-9
Unbroken Wall Balls
Unbroken American KB Swings
... each partner does 21 Wall Balls back-to-back (Partner A does 21 wall balls, then Partner B does 21 while Partner A rests), then 21 American KB Swings back-to-back ...)

Vinay. Bench Press. Photo by Rafael Vega