WOD: Thursday, August 28, 2014

(A) Soft Tissue Work (5 min)

(B) GymNASTY mobility

(C) GymNASTY holds, 70s ON, 30s OFF

  • Hollow Body
  • Plate Overhead
  • Superman Rock

(D) Handstand Practice

  • Front Support (Like Hand Plank but with toes pointed away from you like in the Hollow Body)
  • Wall Climbers x7 ... start in front support, keep a hollow body up and down.
  • Scorpion Kicks

(E) Conditioning for Time

5 Rounds of

  • Run 400m
  • 15 American KB Swings 1.5/1.0 Pood
  • 15 Box Jumps
  • 15 Wall Balls
  • 15 Sumo Deadlift High Pulls 1.5/1.0 Pood

(F) 400m Farmers Walk For Time and Weight

Jesse. Bench Press. Photo by Rafael Vega