WOD: Tuesday, July 8, 2014

(A) Soft Tissue Work (5 min)

(B) GymNASTY mobility (10 min)

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

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

(D) Drilling the Power Position from the Hang for:

  • Power Cleans
  • Squat Cleans
  • Power Snatches
  • Squat Snatches

(E) Find a 5RM (High Bar) Back Squat in 18 minutes (against a running clock)

(F) 2 min Cool Down Jog

(G) Return to your rack and do 4 sets of:

  • 5 Back Squats @ 80%, immediately followed by
  • 10 Plate Overhead Lunges 45/35
  • 20 Russian KB Swings 2.0/1.5
  • Rest 1 minute

Poly. AMRAP Burpees. Photo by Rafael Vega