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