ON RAMP SUNDAY: August 24, 2014

Today's class repeats at 10:15 a.m. and 11:15 a.m.

(A) Soft Tissue Work (5 min)

  • How and where to roll out

(B) GymNASTY Mobility (10 min)

(C) GymNASTY Holds and Burpees, 30s On, 20s OFF (5 min)

  • Hollow Body
  • Superman
  • Burpees

(D) Ring Row Intro (9 min)

  • Scaled Ring Rows
  • Ring Rows w/ heels on a box
  • Kipping Ring Rows

(E) Barbell Skill Work (18 min)

  • High Bar Back Squat
  • Front Squat
  • Hang Power Clean and the Power Position
  • Clean Bar Path Drills
  • Press
  • Push Press
  • Push Jerk

(F) Russian and American Kettlebell Swings (8min)

(G) Conditioning (5 min)

15-10-5

Russian KB Swings
Burpees

(H) Conditioning: Trainer's Choice

Gaba. Post WOD. Photo by Rafael Vega