WOD: Thursday, August 21, 2014

(A) Soft Tissue Work (5 min)

(B) GymNASTY mobility (10 min)

(C) GymNASTY Holds, 45s ON, 20s OFF

  • Hollow BodySuperman
  • Forearm Hold
  • 20x Wrist Push Ups (Progression 1)
  • Frog Stand
  • L Tuck
  • 31 Hollow Body Rocks
  • 31 Superman Rocks
  • 20 Roll to Candlestick

(D) Ring Row and MU Progression Practice

(E) Station 1: Max Calorie Row in 3 minutes, then 2 minute Rest

(F) Station 2:

3 Rounds for Time in 3 Min or <, then 2 min Rest

  • 15 Push Press 75/55
  • 15 Sumo Deadlift High Pulls 75/55

(G) Station 3: Max Burpee Lateral Jump Over Parallettes; 2 min Rest

(H) Station 4: Max Pistols (Unweighted) Or Max Goblet Squats 1.25 pood/.75 pood; 2 min Rest

Caren. Prowler Push. Photo by Rafael Vega