WOD: Saturday, August 9, 2014

(A) Soft Tissue Work (5 min)

(B) GymNASTY mobility

(C) GymNASTY holds

(D) Find a 3 Rep Max Back Squat

(E) Back off Sets: 4x6 @ 75-80% of 3RM

Each set followed by (in any order)

  • 2 Prowler Pushes Down and Up Ramp, heavy but quickly doable (start at top and make your way down, then up, then down, then up)
  • 20 Burpees

Last set followed by

  • 1 Mile Cool Down Jog

Carmen the Star Child. Post Mini Heavy Elizabeth, 500m Row Pain Face. Photo by Rafael Vega