WOD: Tuesday, July 29, 2014

(A) Soft Tissue Work

(B) GymNASTY mobility

(C) Skill Work: Handstand, Handstand Push Up, Or Double Under Practice (5 min)

(D) Barbell Drills: Snatch

For (E), (F), (G), no more than 6 athletes per station. (If absolutely necessary, bring the 7th rower down from upstairs then promptly take it back up after class)

(E) Station 1: Row 2K for time in 9 minutes or <

  • Rest 1 min and move to Station 2

(F) Station 2: 300 Double Unders for time in 9 minutes or <

  • Rest 1 min and move to Station 3

(G) Station 3:

2 Rounds for time of

  • 30 Med Ball Overhead Lunges
  • 30 Wall Balls
  • 30 Med Ball Russian Sit Ups

Then

  • Rest 1 min

Stephanie. Losing shoe on prowler push. Photo by Rafael Vega