WOD: Friday, July, 11, 2014

(A) Soft Tissue Work (5 min)

(B) GymNASTY mobility

(C) GymNASTY Holds, 50s ON, 10s OFF (5 min)

  • Forearm Plank Hold
  • Round Body Hold
  • Plate Overhead Hold
  • Frog Stand
  • Wall Facing Handstand

(D) SKILL: Handstands or Handstand Push Ups

(E) SKILL: Good Mornings, Banded Good Mornings

(F) Complete the task at each station in 4 minutes or less. Rest with remaining time plus 1 minute Rest between Stations. Large classes, start at different stations; team up to share equipment with someone of near equal ability

  • STATION 1: Peform 30 Unbroken Wall Balls and 30 Toes to Bar/V Ups
  • Rest 1 Minute
  • STATION 2: Peform 30 Double Unders (or 60 SIngle Unders) and 30 Box Jumps
  • Rest 1 Minute
  • STATION 3: Perform 30 Barbell Lunge Steps and 30 Presses 75/53
  • Rest 1 Minute
  • STATION 4: Perform 30 Jumping Pull Ups and 30 Russian KB Swings
  • Rest 1 Minute
  • STATION 5: Perform 30 Russian Plate Sit Ups 35/25 and 30 Burpees
  • Rest 1 Minute

(G) 400-800m Cooldown Jog

Kris and Joe. 200m Sprint. Photo by Rafael Vega