WOD and Weekly Preview: Monday, June 23, 2014

(A) Soft Tissue Work (4 min)

(B) GymNASTY mobility (7 min)

(C) In either order (7 min)

  • Jog 400m
  • Row 500m

(D) 5 Holds, 55s ON, 15s OFF (6 min)

  • Forearm Plank
  • Round Body Hold
  • Plate Overhead
  • Frog Stand
  • Wall Facing Hand Stand

(E) Free Standing Handstand or Handstand Push-Up Practice (4 min)

(F) Review and Practice: Air Squats, Sit Ups, Push Ups, Pull Ups (5 min)

(G) Strict Pull-Ups/Strict Dips Test

Passing Grade =

  • Male: 5 Strict Pull Ups, 5 Strict Dips
  • Female: 3 Strict Pull Ups, 3 Strict Dips

 Fail = No Kipping allowed in Quarter 3 until you pass (may retest on any pull up day)

(H) Strict Pull-Up CrossFit Baseline (New heats start every 3 minutes)

For time

  • 500m Row
  • 40 Squats
  • 30 Sit Ups
  • 20 Push Ups
  • 10 Strict Pull Ups

Quarter 3, Week ZERO, 2014.