WOD: Tuesday, August 19, 2014

(A) Soft Tissue Work (5 min)

(B) GymNASTY mobility (10 min)

(C) GymNASTY holds, 60s ON, 20s OFF (8 min)

(D) GymNASTY body awareness (5 min)

  • 30 Hollow Body Rocks
  • 30 Superman Rocks
  • 20 Roll to Candlestick
  • 10 Wrist Push Ups (Progression 1)

(E) Ring Dip Muscle Up Progression Practice (7 min)

  • 2x5-10 Scaled Ring Rows
  • 2x5-10 Kipping Ring Rows (w/ or w/o band)
  • 2x5 Banded Kipping Ring Rows (Hip to Rings)

(G) Handstand Practice (5 min)

(H) For Time (17 minute time limit)

5 Rounds

  • Run 400m
  • 16 KB Thrusters (8/side) 1.5/1.0 (Rx Plus: 2.0/1.25)

Jasmine. Prowler Push. Photo by Rafael Vega