WOD: Monday, December 29, 2014

Regular schedule except on:

  • Wednesday, December 31: Classes @ 9 and 10:30 a.m.
  • Thursday, January 1: No classes

The Weekly Preview returns the first full week of 2015 :)

(A) Soft Tissue (5 min)

(B) GymNASTY Mobility (10 min)

(C) GymNASTY Holds Review + Warm Up WOD (6 min)

30s Plank Hold (Forearms)
30s Burpees
30s Plank Hold (Hands)
30s Push Ups
30s Squat Hold
30s Wall Balls
30s Med Ball Squat Hold
30s Overhead Squats w/Med Ball
30s Handstand
30s Hollow Body
30s Superman Hold
30s L-Sit

(D) Nancy (4 min set-up and warm-up + 17 min time limit for Nancy)

5 Rounds for time of:

  • 400m Run
  • 15 Overhead Squats 95/65 (sub: 15 heavy med ball overhead squats or 20 med ball overhead lunges)

(E) 3x 250m Row Sprints

Use a callus remover (right) to avoid ripping your calluses (left). Photo by Rafael Vega