WOD: Tuesday, August 12, 2014

(A) Soft Tissue Work (5 min)

(B) GymNASTY mobility

(C) GymNASTY holds and drills, 45s ON, 15s OFF

  • Hollow Body
  • Superman
  • Plank Hold
  • 10 Push Ups
  • Forearm Hold
  • Headstand (with or without wall)
  • 20 Hollow Body Rocks
  • 20 Superman Rocks
  • 20 Roll to Candlestick

(D) GymNASTY Core Work

  • 10 Sit Ups
  • 10s Rest
  • 10 Russian Plate Sit Ups
  • 10s Rest
  • 10 Tuck Ups (Reset to Hollow Body)
  • 10s Rest
  • 10 Straddle Ups (Reset to Hollow Body)
  • 10s Rest
  • 10 Pike Ups (V-Ups) (Reset to Hollow Body)

(E) Set Up for WOD

For (F)-(I), start at any station but work through stations in listed order.
If parking area is full, please sub double unders with 250 lateral jump over parallette

(F) Station 1: 50 Wall Balls in 4:30 or <

90s Rest

(G) Station 2: 150 Double Unders in 4:30 or < (Sub 450 Single Unders)

90s Rest

(H) Station 3: Row 1K in 4:30 or <

90s Rest

(I) Station 4: 4 Rounds of 10 KB SumoDLHP, 15 Jumping Pull Ups in 4:30 or <

90s Rest

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