WOD and Weekly Preview: Monday, August 4, 2014

(A) Soft Tissue Work (5 min)

(B) GymNASTY mobility

(C) 800m Jog Run for Heats 2 and 3

(D) Heat 1: 1K Row For Time then Rest 5 Minutes

(E) Heat 1: Diane (9 Min Time Limit)

21-15-9

  • Deadlifts 225/155 (weight should be less than 70% of your 1RM)
  • Handstand Push Ups

Heat 2: 1K Row
Heat 3: 800m Jog

(F) Heat 2 Diane

Heat 3 1K Row
Heat 1 800m Run/Jog

(G) Heat 3 Diane

Heats 2 and 3 800m Run/Jog

Quarter 3, Week 6