WOD: Saturday, September 20, 2014

(A) Soft Tissue Work (5 min)

(B) GymNASTY Mobility (10 min)

(C) GymNASTY Holds 90s ON, 30s OFF (5 min)

  • Hollow Body
  • Superman Hold

(D) Handstands (7 min)

  • 15x Scorpion Kicks
  • 30s Front Support Hold
  • 10x Wall Climber, starting/ending @ front support

(E) Skill Review: Russian Kettlebell Swing (3 min)

(F) Skills: (15 min)

  • One Arm Russian KB Swing
  • American Swing
  • KB Snatch
  • KB Thruster
  • KB Overhead Squat

(G) 400m Jog/500m Easy Row (5 min)

(H) For Time:

3 Rounds

  • 5 Russian Swings 1.5/1.0
  • 10 American Swings 1.5/1.0
  • 10 Russian Swings 1.5/1.0
  • 5 American Swings 1.5/1.0
  • Run 200m

 

Keith. 11.4 Casualties. Photo by Rafael Vega