WOD: Thursday, September 18, 2014

(A) Soft Tissue Work (5 min)

(B) GymNASTY mobility

(C) GymNASTY HOLDS

(D) Handstand and Handstand Push Up Practice

(E) Dynamic Bench Press 8x10 < @45-60% of 1RM, 2RM, or 3RM Bench Press ... Once you slow down, YOU STOP ... Speed is king here.

  • First four sets are closed grip
  • Next four are conventional grip

(F) Easy Row 500m Row

(G) 6x100m Row Sprints

Colleen after 11.3 + 750m Row + 50 Burpees. "I've never worked so hard." Photo by Rafael Vega