WOD and WEEKLY PREVIEW: Monday, September 15, 2014

(A) Soft Tissue Work (5 min)

(B) GymNASTY mobility

(C) GymNASTY Holds

  • 85s Hollow Body
  • 50 Superman Rocks

(D) Barbell Drills: Snatch and Overhead Squat

(E) Find a 5 RM Overhead Squat

(F) Overhead Squat, Back Off Sets:

  • 5 @ 90%
  • 7 @ 80%
  • 10 @ 70%

Each set followed by

  • 30 Russian Swings
  • 5 KB Overhead Squats/Side (10 total)
  • 10 Bar Facing Burpees
  • 10 Lateral Burpees

Quarter 3, Week 12. Photo by Rafael Vega