WOD: Saturday, December 13, 2014

(A) Soft Tissue Work (5 min) 

(B) GymNASTY mobility

(C) Handstand Practice

(D) 12.4 in Pieces, Part 1 ... WARM UP WOD (3 stations: start anywhere, follow order)

  1. 2x 20 air squats, 15 wall balls
  2. 2x 20 single unders, 15 double unders (or double under attempts)
  3. 20 jumping pull ups, 10 kipping pull ups OR 5-10 strict pull ups/chin ups

(E) 12.4 in Pieces, Part 2 (3 stations: start anywhere, follow order) 

  1. 5 min AMRAP Wall Balls... 1 min Break
  2. 5 min AMRAP 30 Double Unders, 10 Russian Swings, 10 American Swings... 1 min Break
  3. 5 min AMRAP 10 Tricep Push Ups, 15 Air Squats, 5 Strict Chin Ups "

(F) 800m Run/1K Row ... not for time

(G) Front Squat 4-4-4-4-4-4

(H) Push Press 3-3-3-2-2-2

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Jasmine and Analie. Deficit KB squats. Photo by Rafael Vega