WOD: Wednesday, July 16, 2014

(A) Soft Tissue Work (5 min)

(B) GymNASTY mobility

(C) Row 500m and Run 400m

(D) 2x1min Forearm Plank Hold, 1 min break between holds

(E) Athletes Choice: Handstand, Handstand Push Up Or Double Under Practice

(F) Controlled Push Ups, 3 Rounds, 1 Min ON, 1 Min OFF

  1. 8s Negative
  2. 6s Negative
  3. 4s Negative
  4. 2 Min Rest

(G) Controlled Ring Rows, 3 Rounds, 1 Min ON, 1 Min OFF

  1. 8s Negative
  2. 6s Negative
  3. 4s Negative

(H) 5x 250m Row Sprints

Forrest. Goblet Squats. Photo by Rafael Vega