WOD: Wednesday, June 4, 2014

(A) Soft Tissue Mash Up

LaX Ball or Foam Roller for 10 Minutes

(B) GymNASTY Warm-Up

(C) Holds, 40s ON, 40s OFF

  • Forearm Plank
  • Round Body Hold
  • Plate Overhead Hold
  • Frog Stand/Straight Frog Stand
  • Wall Facing Handstand

(D) Candlestick Roll to Handstand Tuck or Handstand Kick Up

(E) Dips/Ring Rows

  • 35s Controlled Dips, 4s Descent
  • 25s Rest
  • 35s Controlled Ring Rows, 4s Descent
  • 25s Rest
  • 35s Max Dips
  • 25s Rest
  • 35s Max Ring Rows
  • 25s Rest

(F) Push Ups

  • 1 Min Controlled Push Ups (5s Count/Descent)
  • 40s Rest
  • 1 Min Controlled Push Ups (3s Count/Descent)
  • 40s Rest
  • 1 Min AMRAP Push Ups

(G) Pull Ups

  • 1 Min Controlled Pull Ups (6s Count/Descent)
  • 40s Rest
  • 1 Min Controlled Pull Ups (4s Count/Descent)
  • 40s Rest
  • 1 Min AMRAP Strict Pull Ups

(H) 7x 200m Row Sprint

(I) 400-800m Cooldown Jog

Prabhu. One arm KB thruster. Photo by Rafael Vega