WOD: Wednesday, August 20, 2014

(A) Soft Tissue Work (5 min)

(B) GymNASTY mobility

(C) Barbell Drills: Press/Push Press/Jerk

(D) GymNASTY Skills and Holds 60s ON, 20s OFF

  • Wrist Push-Up (Progression 1)
  • Frog Stand
  • Hollow Body
  • Superman

(E) Find a 3RM Close Grip Bench Press in 18 minutes

(F) 4x3 Close Grip Bench Press @ 90% of CGBP 3RM; Move out one knuckle each round

Each Set followed by

  • Max Chin Ups
  • 30 Heavy R. KB Swings
  • 90s-2min Rest

Jackie. Burpee Knees. Photo by Rafael Vega