WOD: Tuesday, July 22, 2014

(A) Soft Tissue Work (5 min)

(B) GymNASTY mobility

(C) Barbell Drills

  • Press
  • Push Press
  • Good Mornings
  • High Bar Back Squats
  • Front Squats

(D) Find a 3 RM Strict Press in 13 Minutes

(E) Back Off Sets:

  1. 3 Presses + 3 Push Presses @ 90% of 3RM
  2. 3 Presses + 6 Push Presses @ 85%
  3. 3 Presses + 9 Push Presses @ 85%
  4. 3 Presses + 12 Push Presses @ 80%

Each set is immediately followed by

  • 5 Front Squats
  • 15 American Swings 1.5/1.0
  • 6 Chin Ups
  • Rest 2 Minutes

(F) After the last set, skip the 2 minutes of rest and take off for an 800m RUN FOR TIME

An illustration of Chris' handstand by his daughter. Photo by Rafael Vega