WOD: Saturday, June 21, 2014

(A) Soft Tissue Work (3 min)

(B) GymNASTY Warm Up (7 min)

(C) 5 Holds in 5 Minutes, 45s ON, 45s OFF

  • Forearm Plank Hold
  • Round Body Hold
  • Hollow Body Hold
  • Frog Stand
  • Wall Facing Hand Stand

(D) 5 Minute Freestanding Handstand Practice

(E) 5 Holds in 5 Minutes, 45s ON, 45s OFF

  • L-Tuck, L-Sit, Straddle-L
  • Superman Hold
  • Forearm Plank Hold
  • Side Plank Left
  • Side Plank Right

(F) Tabata, 20s ON, 10s OFF,

Alternating Rounds of

  • Toes to Bar (Sub V Ups)
  • Burpees

(G) Review of movements in (H)

(H) AMRAP in 17 Minutes

  • 400m Run
  • 20 Russian Swings
  • 15 Air Squats
  • 10 One Arm KB Thrusters (5 Right, 5 Left) 1.5/1.0

Vanity and Strength. Photo by Rafael Vega