WOD: Saturday, July 12, 2014

(A) Soft Tissue Work (5 min)

(B) GymNASTY mobility (10 min)

(C) GymNASTY Holds. 50s ON, 10s OFF

  • Forearm Plank Hold
  • Side Plank Left
  • Side Plank Right
  • Frog Stand
  • Wall Facing Hand Stand

(D) SKILL: Prowler Push

  • 2x Each trainee will push an empty prowler up and down the ramp

(E) SKILL: Deadlift and Sumo Deadlift

(F) Find a 5 RM Sumo Deadlift in 17 minutes or less (against a running clock)

(G) 4x5 Conventional Deadlift at 80-90% of 5RM Sumo Deadlift

Jackie. 200m Sprint. Photo by Rafael Vega