WOD: Saturday, May 24, 2014

Regular schedule this Saturday: 9:15 a.m. (meet @ back gate for this class), 10:15 a.m., and 11:15 a.m.

(A) Soft Tissue Work (5 Min)

(B) GymNASTY Mobility Warm-Up (7 min)

(C) Conditioning

Split class as evenly as possible into 4 groups.
Each group will work at each station for 8 minutes, then rotate to the next station (during a 1 minute break).


STATION 1: Complete 3x500m Row in 8 minutes
1 MINUTE REST

STATION 2: Complete 150 Russian KB Swings in 8 Minutes (SWOL: 2/1.5 pood)
1 MINUTE REST

STATION 3: Complete 50 Wall Balls and 50 Lateral Burpees in 8 Minutes (Break up into sets as desired)
1 MINUTE REST

STATION 4: 20-15-10-5 of Candlestick Rolls (Sub: Deck Squats -> Air Squats), Diamond Push Ups (Sub Regular Push Ups) in 8 minutes
1 MINUTE REST

(D) BONUS (not mandatory)

1x400m Suitcase Carry (200m Left Arm, 200m Right)

Obi. Med Ball Russian Sit Ups. Photo by Rafael Vega