WOD: Friday, August 29, 2014

(A) Soft Tissue Work (5 min)

(B) GymNASTY mobility (10 min or <)

(C) GymNASTY holds, 65s ON, 25s OFF (6 min)

  • Hollow Body
  • Superman
  • Front Support (Plank off Hands, Body shaped just like in the Hollow Body)
  • Wall Facing Handstand (Shape: Hollow Body)

(D) Muscle Up Skill Work (9 min)

  • 1x 7-12 Scaled Ring Rows
  • 1x7-12 Kipping Ring Rows (w/ or w/o band)
  • 1x7-12 Banded Kipping Ring Rows (Hip to Rings)
  • 15 Muscle Up Floor Transition
  • 15 Candlestick Rolls
  • 5-10 Attempts of Banded Kip to Fast Sit-up

(E) AMRAP in 7 minutes (9 min including set up)

  • Run 200m
  • 15 Burpees
  • 2 Wall Climbers

(F) 5x 150m Row Sprints, Rest as Needed (15 min or <)

(G) 800-1600m Cooldown Jog

Adwoa. What was heavy isn't. Front Squats. Photo by Rafael Vega