WOD: Thursday, December 18, 2014

(A) Soft Tissue Work (5 min)

(B) GymNASTY mobility

(C) GymNASTY holds

  • 30s Hollow Body
  • 30s Superman
  • 15 Hollow Body Rocks
  • 15 Supermans

(D) Ring Row, Pull-Up, Dip Warm Up

(E) 30 Muscle Ups for Time (18 min time cap)

Scale (1): 10 Rounds of

  • 5 C2B Pull-Ups
  • 3 Ring Dips

Scale (2): 10 Rounds of

  • 5 Pull-Ups
  • 3 Dips

Scale (3): 10 Rounds

  • 10 Sumo Deadlift High Pulls 1.5/1.25
  • 6 Parallette Dips (Heels on ground)

Use remaining class time to do as much of the following upstairs:

(F) Bicep Curls: Warm Up, then 4x3-5 Reps, Heavy

(G) Zottman Curls 3x8-12, 2x Max Out, Light, to Medium Light Weight ... Alternate with 3x8-12 Tricep Extension Using Same/Close to Same weight

  The Carmen Brothers. Album Cover.  Photo by Rafael Vega

The Carmen Brothers. Album Cover. Photo by Rafael Vega