WOD: Wednesday, July 9, 2014

(A) Soft Tissue Work (5 min)

(B) GymNASTY mobility

(C) Row 500m AND Run 400m

(D) GymNASTY Holds, 50s ON, 10s OFF

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

(E) SKILL: Handstands or Handstand Push Ups

(F) SKILL: Double Under Practice OR Double Under Ladder

(G) 9 min AMRAP, performed at a sustainable pace (meaning you know you're not going to break down or slow down)  of

  • 10 KB Box Step Ups
  • 10 Box Step Ups (no KB)
  • 10 Burpees
  • 10 KB SDHPs

(H) GymNASTY Holds, 45s ON, 15s OFF

  • Side Plank Left
  • Side Plank Right
  • Forearm Plank Hold
  • Hollow Body
  • Superman

(I) 400-800m Cool down Jog

Zac. 200m Sprint. Photo by Rafael Vega